1:00 rest
With fins, 2x:
3 x 100 @ 1:40-
1) 75 dr-sw-dr by 25's, last 25 fast udk
2) 50 dr-sw by 25's, then 50 kick (25 udk/:10 rest/25 udk faster)
3) 25 drill, then 75 kick (25 udk/25 kick free on back arms UP/25 udk faster)
1 x 150 swim/kick by 25's, desc 50's 1-3 to max effort
Check HR after each round
1st round free
2nd round MRS no free
After 2nd round...
Fins off/50 easy choice
1:00 rest
8 x 25 as follows:
odds, stroke drill in MRS @ :25
evens, fast udk @ :35
2 times through-
3 x 50 swim/drill by 25's @ :55, build the swim to fast
2 x 50 swim/kick by 25's @ :50, same stroke as 50's swim/drill; desc the 50's 1-2
1 x 50 swim fast @ :45- same stroke as 1st 5 x 50's
6 x 50 swim strong/even freestyle br3 or 4/2 @ :40; hold faster avg by 2's
8 x 25 kick w/boards as follows-
odds, kick max to halfway/fwd ss/kick max back to the wall (out & back) @ :40
evens, straight max kick @ :30
Check HR after each round
Go 1st round free kick, 2nd round kick in MRS (no free)
After 2nd round,
150 choice/kick on back by 25's
1:00 rest
2 rounds-
3 x 125 kick w/bds max effort @ 3:00, get times & make avg
2 x 150 swim free or back @ 2:10, go 75 long & strong/75 add kick
:10 extra rest
1 x BROKEN 125 kick max with boards, go 50 kick/:10 rest/25 kick/:10 rest/50 kick
Check HR
After Rd1, go 300 pull free br 9/3, 7/3, 5/3 (100 of each), by 25's
After Rd2, go 50 easy, then...
MYSTERY SET
Figure avg for 125's, then double time (for 250 total); then figure avg per 50; then...
5 x 50 kick max effort w/bds @ 1:00- hold faster avg than average time (per 50) from 125's above
Check HR
Warmdown as needed before you get out. Make sure you do your "Best/Least-best/Differently or Better" talk before you leave. Do an excellent job with your HW tonight and know the holiday training schedule. Tomorrow back at Moon, have a great day!
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