1:00 rest
With fins, 3 rounds:
2 x 75 dr-k-dr by 25's @ 1:15
6 x 25, various as follows-
rd1, stroke drill (same as 75's) @ :30, #'s 3 & 5 are fast udk
rd2, kick w/bds @ :35 (odds, build/evens max effort)
rd3, swim fast (same stroke as 75's) @ :30, except #'s 3&5 are fast udk
No rest between rounds
Check HR after 3rd rd, then fins off/50 easy
1:00 rest
2x through:
3 x 125 @ 1:50, go 50 swim choice/25 kick build/50 swim strong & even free br3 or 4/2
3 x 75 @ 1:05 (@ 1:00 in rd2), go 25 swim MRS race pace/50 swim strong-even free
Check HR after each round, then out & back easy
3 times through:
4 x 25 kick w/boards-
odds, go 15y max/10y easy @ :30
evens, all max effort kick @ :40
1 x 100 swim @ 1:25, go 25 race MRS/75 smooth choice
1 x 100 swim strong/even free br3 or 4/2 @ 1:15
1 x 100 swim free at zero pace @ 1:25
2 x 50 kick @ 1:00-
#1, middle 25 is max effort (rest is easy)
#2, kick fast for time
Check HR after 50 kick fast, then 50 easy
With fins:
24 x 25 in sets of 4- "the usual"
go 1-4 @ :30
go 5-8 @ :40
Change strokes after every 8 x 25's
Take fins off after #24, then 75 easy drill/choice/drill
From a dive-
3 x 25 race, any stroke
Finish up with...
1 x 450 pull free w/choice equip (mix it up if you'd like, but nothing sloppy)
Warmdown an additional 200 if needed. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races this weekend- and make sure your water bottle is permanently attached to you, sip from it every ten minutes! Tomorrow we're at MOON, 5:45-8p. Have a great day!
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