1:00 rest
With fins, 2x:
4 x 25 fly pull free kick drill @ :30
3 x 50 @ 1:00- go 25 kick free on back/25 windmill backstroke drill
2 x 75 @ 1:20, go 50 2 dolph kicks 1 pull breaststroke drill/25 free kick on side (as long AP)
No rest between rounds
After Rd2, check HR, then fins off & get right into...
150 drill/skulling by 25's
1:00 rest
18 x 50 in rounds of 6 as follows-
1-3, swim IM order by 25's @ :50 (or @ :55)
4-6, swim strong/even free br3 or 4/2 @ :45/:40/:40 (by round), or @ :50/:45/:45
No rest between rounds of 6
Check HR after #18, then 1:00 rest
3 x 450 as follows, all @ :20 rest-
1) pull free with choice equip, desc 150's to WYC (hand touch at 300 to get time for last 150)
2) swim IM (go fly-back-breast by 25's twice, desc 150's; then go 50 fly/back/breast for last 150)
3) swim free desc 150's; hand touch at 300 to get time for last 150
Check HR
Work on starts/breakouts for ten minutes, then...
TALK ABOUT THE MEET-
*importance of skills late in your races;
*importance of using your kick to increase your speed;
*importance of consistent stroke technique throughout the race;
Warmdown if needed before you leave. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today (PS, how many of you thanked your parents for getting you to the meet this past weekend?!?). Tomorrow we'll do a "long swim." Have a great day!
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