1:00 rest
2 times through:
2 x 100 @ 1:40, go drill/kick on back by 25's
4 x 25 kick w/bds @ :35-
odds, build to race
evens, 15y max effort/10y smooth
1 x 150 swim/kick by 25's, desc 50's 1-3 to WYC
6* x 25 swim desc 1-2's @ :30
*middle 2 x 25's are kick w/bds, both max effort
No rest between rounds
Go 1st round free, 2nd round is MRS (no free)
8* x 25 @ :35, breast pull free kick (*3/5/7 are max effort udk FAD @ :45)
15 x 50 in sets of 3-
1-2, swim strong/even free br3 or 4/2 @ :40 (or @ :45)
#3, swim breast/free by 25's @ :50 (or @ :55), focus on race pace turn
Check HR after #15
1:00 rest
Talk about skills:
*Open Turns
*underwater dolphin kick
*breakouts
*finishes
*flip turns
*starts
Warmdown a bit before you get out. Do some HW tonight (don't leave it all until Sunday Night) and thank your parents for getting you to workout today. Tomorrow will be something legit, probably off the blocks. Have a great day!
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