1 x 600- 300/200/100
1:00 rest
With fins,
16 x 25 in sets of 4-
1-3, stroke drill @ :30 (free in odd rounds, choice (no free) in even rounds
#4, fast udk @ :45
Check HR after #16, then fins off/50 easy
1:00 rest
5 x 150 @ 2:30 (@ 2:40 if needed)-
50 drill/kick (by 25's) no free
50 swim smooth & long free, br3 or 4/2
50 drill/swim (by 25's) same stroke as 1st 50
Check HR/1:00 rest
With kickboards, 5 rounds of:
3 x 25 kick desc 1-3 @ :35 (odd rds free/even rds dolph kick)
1 x out & back @ :45, go max udk to halfway/fwd ss/SYFO back to the wall
Check HR after each round, but no additional rest between rounds
After 5th round...
50 easy choice
1:00 rest
1 x 75 kick max for time w/bds- your choice of kick (one kick only)
1:00 rest
3 times through:
5 x 50 swim choice @ :55* (*gets :05 faster by round)
1 x 200 pull free w/choice equip- get time & desc 1-3 to WYC
Check HR after each round, then 1:00 rest
Work on starts & breakouts before you warmdown
250 easy choice/kick on back by 50's before you get out.
Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today & start thinking about your goals for the LCM season. REMEMBER, tomorrow we're at Cornell, then Thursday back here at Moon. Have a great day!
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