1:00 rest
With boards, 5 times through:
2 x 75 dr-k-dr by 25's @ 1:15
4 x 25 tombstone kick w/bds @ :45
1 x 150* swim/kick by 25's (same stroke as drill on 75's above), desc 50's 1-3
Check HR after each round
Odd rounds choice, no free
Even rounds free
*in rds 4-5, go 3 x 50 sw/k @ :10 rest, with vertical dolphin kick between 50's
2 rounds:
2 x 25 partner kick @ :40 (odds, fwd ss at midpool; evens straight race no ss)
100 swim free br3 or 4/2 @ 1:30- go smooth/add kick by 50's (or @ 1:40)
3 x 25 partner kick- as above
100 swim free- as above
4 x 25 partner kick- as above
100 swim free- as above
5 x 25 partner kick- as above
150 swim free- race, get time
Check HR then out & back easy
Rd1 free kick
Rd2 dolph kick
If there is time, work on starts & breaststroke pullouts before you leave.
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 in Morgantown so you're ready to race LCM. Have a great day!
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