1:00 rest
5 x 200 @ :15 rest as follows:
odds, go 100 drill/kick by 50's, then 100 swim/drill by 25's (build swim)
evens, all kick on back- choice kick, smooth & firm on surface, but fast udk's
Check HR, then...
5 x 100 w/shnorkel @ 2:00-
25 easy skulling- hands under shoulders/torso
50 swim free, long/smooth strokes
25 skulling- hands out front but keep head in line w/spine
Check HR again
1:00 rest
24 x 50 in sets of 4-
1-2, swim IM by 25's @ :55 (stay smooth & long)
3-4, swim strong/even free br3 or 4/2 (pick one) @ :55*
* gets :05 faster by round, down to :30
Check HR
1:00 rest
3 rounds of:
2 x 75 swim free br3 or 4/2 @ 1:05- go 50 smooth & strong/25 add kick
1 x 75 kick w/bds @ 1:20- 25 fast dolphin kick/50 smooth choice
1 x 75 kick w/bds @ 1:20- IM by 25's, about 85% effort
1 x 75 kick w/bds @ 1:20- 50 smooth choice/25 fast breaststroke kick
5 x 25 kick w/bds @ :35 (middle round on back), go IM by rd*
*dolph kick rd1; free kick on back rd2; breast kick rd3 @ :40
Check HR after each round, then out&back easy
After 3rd round, get right into...
1 x 450 w/shnorkel (150 x 3)- 100 pull free/50 kick w/boards, desc 50 kick to max effort
Check HR, then 1:00 rest
With fins, finish up with...
AMRAP-
3* x 25 swim fast @ :35- odds all fast, #2 is 15y fast/10y smooth
1 x 25 swim max effort free @ :20
*go fly in 1st rd, back in 2nd rd, brest in 3rd rd, etc...
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Get excited to race this weekend in Akron & have a great day!
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