1:00 rest
One time through...
1 x 150 @ 2:30, go drill-kick on back by 25's
2 x 75 @ 1:15, sw-k-swim faster by 25's (same stroke as 150 above)
1 x 150 @ 2:30, drill-kick by 25's
3 x 50 swim/kick by 25's @ :55, desc 1-3 (same stroke as previous 150)
1 x 150 @ 2:30, drill/kick by 25's
6 x 25 swim as follows (same stroke as previous 150)-
odds, swim at 200 setup @ :30
evens, go 15y swim max effort/10y blast udk, all @ :35
Check HR, then 50 easy choice
1:00 rest
With fins, 3* rounds of:
4 x 25 breast pull w/free kick (w/paddles) @ :35
1 x 150 breast pull w/2dolphin kicks @ 2:30, get time/desc 1-3 (do flip turns)
1 x 50 kick fast/easy by 25's @ 1:00- 1st 25 is max effort, yo!
No rest between rounds
*3rd round can be drill & swim in some other stroke by special exemption
After 3rd round, check HR then fins off/150 kick/skulling by 25's
1:00 rest
3x:
14 x 50 as follows-
1-4, drill/kick by 25's @ :55
5-10, swim/kick by 25's desc 1-2's @ :50
11-14, swim strong/even free br3 or 4/2 @ :40
1 x 250 as follows-
Rd1) 150 kick on back (desc 50's/focus on udk's)/100 swim smooth IM
Rd2) 100 swim smooth & strong IM/150 swim free desc 50's to giddyup
Rd3) straight swim free br3 or 4/2, go 125/125
Check HR after each round, then out & back easy
1:00 rest between rounds
After 3rd round...
1 x 450 pull free w/shnorkel & choice equip as follows:
1st 150, go 50 strong/100 smooth & long
2nd 150, go 100 strong/50 smooth & long
3rd 150, go entire 150 strong, get time
Check HR, then 1:00 rest
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4, change strokes after each round of 4
Work on starts until 7:55p; then...
300 warmdown- go 75 dr/choice/drill, last 25 breast kick on back
Warmdown some more if needed before you get out. Do an excellent job with your HW tonight- and be sure to pack your books to bring to the meet this weekend. Get excited to race in Morgantown & have a great day!
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