1:00 rest
With fins, 3x:
5 x 25 @ :30-
1-4, stroke drill
#5, fast udk on stomach, only one breath if needed!
2 x 50 kick on back @ :40, desc 1-2 to max effort
Go free/MRS no free/choice by round
Check HR after 3rd round, then :30 rest, then...
1 x 25 udk race NASCAR style, no breathe here!
Check HR again/fins off & get right into...
150 choice/skulling by 25's
1:00 rest
2 rounds of:
3 x 300 @ 4:30 as follows-
1) 100 kick max effort for time w/bds, 200 swim long & strong
2) 150 kick max for time, 150 swim long & strong
3) 200 kick max for time, 100 swim long & strong
1 x 100 kick max effort w/boards: go 4 x 25 @ :10 rest
Go free kick in first round, then no free in 2nd round (only one kick in rd2)
Check HR/1:00 rest between rounds
3 times through:
3 x 100 @ 1:40/1:20/1:40 by 100's-
odds*, 25 kick wbds/50 swim/25 kick wbds, desc 1-2 to fast
#2 @ 1:20, swim IM, start long & strong and desc rd to rd
1 x 50 kick RACE w/bds (everybody pushes off together, "NASCAR" style
*odd 100's are IM order by round (fly in rd1, then backstroke in rd2 and breaststroke in rd3)
Check HR, out & back easy between rounds
3 x 5:00 swims @ 1:00 rest, increase your yardage 1-3 ("descend"), can be free or back
Check HR after each
Until 8p, finish up with...
"Sorta 100's" kick @ 1:45 as follows-
Kick w/bds to halfway
forward ss at halfway
kick on back to where you started
fast udk on stomach to your board
grab your board and kick back to the original start end
These are all fast, race your teammates!
Check HR after each round
Warmdown with a 350, odd 50's drill/even 50's kick on back. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and let me know if you can definitely attend the meet in Michigan next month. Have a great day!
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