1:00 rest
More work on breaststroke pullouts, focus on "3-2-1" and keep your head down while under water
3 times through, everything @ :45...
4 x out & backs
4 x 25 partner kick w/bds
out & back easy...
1 x 50 race for time
4 rounds:
3* x 100 swim/kick by 50's @ 1:40 (or @ 1:50)
*#2 is swim IM @ same interval, but last 25 is max udk FAD
1 x 150 swim free br3 or 4/2, go 100 smooth & strong/last 50 add kick & change gears
Check HR after each round, then 1:00 rest
With fins, finish up with...
50's swim desc 1-3's @ 1:00, goal is best SCY time on #3; start with free, change stroke for every 3
Warmdown a 150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for workout tomorrow morning, have a great day!
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