1:00 rest
2x:
4 x 75 dr-k-dr by 25's @ 1:20
2 x 125 @ :15 rest-
50 swim smooth
25 kick on back
50 swim faster- but still smooth
Go 1st rd free, 2nd rd choice but no free (only one stroke)
Check HR after each round.
After 2nd rd, get right into...
With shnorkel, 3 times through:
2 x 25 superhero kick on stomach @ :35- build each 25 to fast
2 x 25 swim @ :45-
start off the wall (no pushoff) with "deadman float" for :05- kick first/add stroke
50 drill @ 1:00- same stroke as 25's swim
Go free/MRS/choice by round (shnorkel not necessary for backstroke)
Check HR after 3rd round, then put fins on...
With fins, until 6:40a, finish up with...
1 x 75 swim @ 1:20, desc 1-3 to race
1 x 25 max effort udk on stomach, udk gets faster by rd w/"smaller range" @ :30
Go 3 rds free, 3 rds no free, 3 rds choice (only one stroke)
At 6:40a, take off fins and get into...
8 x 50-
odds, swim strong/even free or back @ :40
evens, drill/skulling by 25's @ 1:00
Check HR after #8
Do an excellent job in school today and thank your parents for getting you down here this morning. Thursday PM we're back at MOON (Meet warmup/speedwork). Get excited to race in Akron and have a great day!
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