1:00 rest
With fins,
16 x 25 in sets of 4-
1-3, breast pull free kick drill @ :30 (wide press then fast back to the front)
#4- fast udk @ :20
Check HR, then take fins off
3 times through:
2 x 75 @ 1:10- go 25 swim fly build/50 swim breaststroke, desc 1-2
2 x 150 swim backstroke @ 2:15 as follows:
#1, go 75 smooth/75 add kick, get time
#2, swim how you'd like, but faster than time from 1st 150
No rest between rounds
Check HR after 3rd round, then 50 easy
1:00 rest
4* rounds of:
50 kick @ :55
25 kick @ :20
50 kick @ :50
25 kick @ :20
50 kick @ :45
25 kick @ :20
25 easy kick @ :40
100 kick fast for time (different by round) @ 2:30- who can break 1:15?!? Under 1:10!!?!!
250* swim free, go 150 cruise/100 add kick & go; get time
*in rd2, go 300 swim (150 cruise/150 add kick)
*in rd3, go 350 swim (150 cruise/200 add kick)
*in rd4, go 400 swim (150 cruise/hand touch-check clock/250 add clock, get time for last 250
*For the actual kick:
*rd1, w/bds free kick as written (Broken 100 kick wbds is 25/50/25, all @ :10 rest)
*rd2, w/bds breast kick- add :05 to each interval (Brkn 100 kick breast w/bds, 2 x 50 @ :10r)
*rd3, kick on back as written (free kick); Brkn 100 kick is free kick on back, 75/25 @ :10 rest
*rd4, w/bds free kick as written (Brkn 10 kick is 25/50/25 free kick w/bds, @ :10 rest)
1:00 rest after each round, out & back easy if you'd like
AMRAP-
Until 7:53p...
4 x 25 swim choice, race @ :35
50 easy choice kick on back @ 1:10 (half of each length is UDK)
4 x 25 swim choice race @ :30
50 easy choice kick on back as above @ 1:15
4 x 25 swim choice race @ :25
50 easy choice kick on back @ 1:20
Change stroke on the 25's from round to round
No rest between rounds
At 7:53p-
3 x 100 drill/kick by 50's @ 1:45
Check HR
Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Let me know if you have any questions about your entries for the last two SCY meets. Tomorrow we're back at Cornell, then Thursday up at MOON. Have a great day!
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