1:00 rest
2 rounds:
4 x 25 kick on back @ :35-
odds, focus on big sweeping udk's
evens, small fast udk's
2 x 125 @ 2:10-
50 drill/swim by 25's, build the swim
25 kick w/boards build
50 swim/drill by25's, swim is max effort
No rest between rounds
Go 1st rd free/2nd rd choice no free (but only one stroke)
Check HR after 2nd round, then...
18 x 75 in rounds of 6-
1-3, swim/kick/swim faster by 25's @ 1:20
4-5, swim free br3 or 4/2 @ 1:00 (or @ 1:10), go 50/25
#6, all kick max effort- go 25 on back/50 wbds @ 1:30
No rest between rounds
Change stroke for 1-3 in each round
After#18, check HR, then...
150 choice/skulling by 25's
1:00 rest
4 x 75 @ 1:30-
25 "missile kick" on back
50 back drill, go 8kicks 1 pull/up-down-over drill by 25's
8 x 25 w/fins @ :40, sit & spin drill
4 x 75- as above, no fins
Check HR, then continue right into...
300 pull free br3/7 by 50's w/choice equip (no shnorkel)- steady head position, long stroke
100 drill-drill-swim-skulling by 25's (1st 75 is backstroke)
1:00 rest
AMRAP-
2 x 75 swim backstroke @ 1:10 (or @ 1:20), go 50/25
3 x 100 swim @ 1:20 (or @ 1:30)-
odds, swim free br3 or 4/2 (#1 is 75/25; #3 is 25/75)
#2is 25 swim fly build/75 swim backstroke, focus on head back & tempo
3 x 50 swim backstroke @ :50* (or @ :55*), get times
hold faster avg by round
*every 3rd rd is @ :45 (or @ :50)
Check HR after each round, then out & back easy
At 7:24p...
MYSTERY SET
Today we went a 150 backstroke race for time
Warmdown a 150 before you get out (go kick/drill by 25's). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow we'll do some speedwork in warmup, then take some time to work on skills. Have a great day!
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