1:00 rest
With fins:
6 x 75 @ 1:20, go 2 dolph kicks 1 pull breast drill with flip turns desc 1-2's
Add paddles for...
6 x 75 @ 1:30, as above
Check HR after last 75, then take equip off & get right into...
150 breast kick on back/choice breaststroke drill, by 25's
1:00 rest
4 rounds of:
100 swim free br3 or 4/2, except 3rd 25 is swim breaststroke @ 1:25 (or @ 1:40)
100 swim free br3 or 4/2, go 50 smooth/50 add kick @ 1:15 (or @ 1:25)
100 swim free @ 1:25 (or @ 1:40), 3rd 25 is swim breaststroke
3 x 50* kick with boards, go breast/free by 25's @ :55 (or @ 1:00), these are fast
*these 50's are all @ :10 rest in even rounds
1 x 75 race IM>>>swim max effort here, get time
Get out...
1 x 25 max udk on stomach
Check HR, then out & back easy
1:00 rest
Finish up with...
AMRAP-
3 x 150 swim free br3 or 4/2, go 75 smooth/75 add kick, @ 2:00 (or @ 2:15)
1 x 175 swim free br3 or 4/2, all @ 2:00 (or @ 2:15), hustle to make same interval as 150's!
Get out...
1 x 25 race your choice FAD, no free- this should be the fastest thing you've ever done!
Check HR, 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow will likely be a "skills day" and then Saturday we'll do something fast from the blocks. Have a great day!
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