1:00 rest
With fins,
8 x 25 @ :40 dolphin kick on stomach (underwater, one breath only)-
odds, smooth medium sized ranged
evens, small range as fast as you can go
Check HR, then fins off; get right into...
300 swim, go freestyle/backstroke by 25's- focus on udk's
Check HR
3 rounds of:
3 x 75 @ 1:20- 25 fast kick wbds/50 swim, will change from rd to rd
1 x 100* swim free br3 or 4/2, go 50 smooth/50 add biggest kick you can muster
Check HR after each round
*100 swim in rd2 is 150 (75/75) and then a 200 in rd3 (100/100)
3 (or 4) times through:
1 x 50 swim @ :55- go 25 fly (build) 25 choice
2 x 50 swim strong/even free br3 or 4/2 @ :50*
1 x 50 swim free br3 or 4/2 @ :35 (or @ :40), giddyup the kick to make it
2 x 25 kick max effort @ :40
No rest between rounds
*50's @ :50 (strong/even) get :05 faster by round until they're on the same interval as last 50
At 6:45p...
8 x 50 swim strong/even free br3 or 4/2 @ :40 (or @ :50), hold best average
Check HR after #8
Warmdown with a 250 (odd 50's choice/even 50's kick on back). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow we'll break into groups after the warmup, be ready. Have a great day!
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