1:00 rest
With fins:
4 x 25 fly pull free kick drill @ :35
4 x 50 swim/kick on fly (all fly) @ :55, desc 1-4
4 x 25 choice breaststroke drill @ :35
6 x 75 @ 1:20- go 2 dolphin kicks 1 breast pull, desc 1-3's (do flip turns)
Check HR/fins off, get right into...
150- breast kick on back/choice by 25's
1:00 rest
4* rounds:
3 x 50 swim fly/breast by 25's, desc 1-3 @ :55*
2 x 50 swim strong/even free br3 or 4/2 @ :40, hold faster avg by round
*interval on 50's fly/breast gets :05 faster by round, desc if you can
*after 3rd rd, :30 extra rest before starting 4th rd (out & back easy if you'd like)
Check HR after 4th rd, then go a 100 easy choice
1:00 rest
LONG SWIM-
5 times through:
200 backstroke (75 swim smooth & strong, 50 drill, 75 swim smooth but stronger)
125 swim free br3 or 4/2 (go 75 long & strong/50 add kick & go)
Hop out...
75 swim IM from a dive, max effort here
Check HR after 5th round, then 50 easy
1:00 rest
With pulling equipment, 4 rounds of:
150 pull free w/buoy/paddles/shnorkel
150 pull swim free w/paddles & shnorkel
150 swim free w/shnorkel
100 swim free max effort, get time/check HR
NOTE: desc the 150's 1-3 in each round;
1st rd, everything is @ 2:20
2nd rd, everything is @ 2:10
3rd rd, everything is @ 2:00
4th rd, everything is @ 1:50 (we wound up going the 4th rd @ 1:55)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & remember that tomorrow we are here at Cornell at 4p (until 6:15p). Thank your parents for driving you all over the PGH for workout each day and have a great day!
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