1:00 rest
8 x 25 breast pull w/free kick @ :35- deliberate, wide press, then fast back to the front
8 x 25 @ :45 as follows-
breaststroke pullout ("3-2-1")/2 fwd ss/max effort udk to the end
Check HR
2* times through:
2 x 75 @ 1:15, choice breast drill/swim breast build/breast kick on back by 25's
2 x 50 swim/kick breast by 25's @ :55, desc 1-2
2 x 50 swim breast/free by 25's @ :50, desc 1-2
2 x 50 swim strong/even free br3or 4/2 @ :40
*2nd round can be choice stroke (no free) on 75's and 50's
Check HR after 2nd set, then 1:00 rest
3* rounds:
50 swim free br3 or 4/2 @ :35- think "200 setup"
100 swim free br3 or 4/2 @ 1:15, 3rd 25 is swim breaststroke
150 swim free br3 or 4/2 @ 1:40* go 100/50
Check HR after each round, then 50 easy
*in 2nd rd, go 2 x 50 (same), 2 x 100 (same), 2 x 150 @ 1:45 (50/100);
in 3rd rd, go 3 x 50 (same), 3 x 100 (same), 3x 150 @ 1:50, desc to max
After 3rd rd...
150 choice/skulling by 25's
1:00 rest
24 x 75 in rounds of 4 as follows:
1-3, swim free br3 or 4/2 desc 1-3 to WYC
#4, swim IM fast for time from a dive @ 1:40
No rest between rounds
NOTE-
interval for freestyle changes:
3 @ 1:05
3 @ 1:00
3 @ :55
*3 @ 1:00
*3 @ :55
*3 @ :50
*for the 75 fast FAD in the 2nd half of the set, that can be choice but no free
Check HR when you can throughout the set.
After #24...
100 easy choice, then put fins on
With fins,
9 x 150 swim desc 1-3 to max effort @ 2:20-
1-3, free; 4-6 choice no free (one stroke); 7-9 choice different from 4-6 (can be kick, or IM, etc)
Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited for the SCY champs meets. Be sure to think about your entries for the AMS Age Group Champs (one day only if racing in RVA) and the Shamrock Meet in RVA. Tomorrow at MOON, have a great day!
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