1:00 rest
3 x 150 @ 2:20-
50 catchup free w/overkick, hands touch out front
50 choice drill no free
50 kick free on back, head stays still/feel hips & shoulders rotate evenly
With fins:
6 x 75 @ 1:15, 50 8kicks/1stroke back drill, then 25 kick streamlined on back
8 x 25 sit & spin backstroke drill @ :35- head & shoulders out of the water
6 x 75 swim backstroke desc 1-2's @ 1:05
Check HR/fins off, then get right into...
150 choice/skulling on back by 25's
1:00 rest
2 rounds:
3 x 75 swim backstroke desc to fast @ 1:10, get time
3 x 125 backstroke @ 2:00 (@ 2:10 if needed)-
50 swim tempo (easy on the legs), get time
25 choice backstroke drill (hand touch)
50 swim backstroke w/max effort on kick, get time
Check HR after each round, but no extra rest between rounds
50 easy choice after 2nd round
1:00 rest
12 x 25 stroke drill in MRS (no free) @ :35, except...
#3/5/7/9 are max effort udk from a dive, ONLY ONE BREATH
3 times through:
2 x 350 @ 4:10 free (@ 4:20 if needed)- can be backstroke; go 200/150
9 x 50 in MRS as follows-
1-3, swim/kick by 25's desc to fast @ :55
4-6, swim fast/smooth by 25's (race pace turn then hold speed on 2nd 25) @ :50
7-9, swim 200 goal pace or faster @ :45
Check HR after each round, then out & back easy
Warmdown with a 300 (50 drill/25 kick/25 skulling). Do an excellent job with your HW tonight & be sure to thank your parents for driving you all over the PGH for workout this week. Tomorrow at South Fayette at 4:30p, then the Holiday Party. Have a great day!
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