1:00 rest
4 x 25 partner kick* @ :45
4 x 50 kick max effort w/bds @ 1:05
4 x 25 partner kick* @ :45
4 x 75 kick max effort w/bds @ 1:35
4 x 25 partner kick* @ :45
4 x 50 swim @ :55- go 200 setup/giddyup the kick by 25's (can be free)
*partner kick 25's are:
Partner A goes tombstone kick to midpool/fwd ss, hand off board/max udk to the end
Partner B starts with max udk to midpool/fwd ss/grab board from Partner A & tombstone kick
MYSTERY SET-
Today we went 1 x 50 kick max effort for time, the challenge was for somebody to get under :35
Check HR, then...
1 x 150 kick on back/skulling by 25's
1:00 rest
2 times through (if possible):
2 x 250 swim free br3 or 4/2 @ 3:10 (or @ 3:30)- go 200 smooth/50 add kick
5 x 50 swim at 500 goal pace @ :55
1 x 75 swim faster than pace ("ftp"), get time
Hop out onto the bulkhead...
1 x 25 race udk FAD- small explosive kicks here
Check HR/sip water
1:00 rest
2 x 250 swim free as above, but go 175 smooth/75 add kick
5 x 50 swim at 500 goal pace @ :50
1 x 75 swim ftp, get time
Hop up onto the bulkhead...
1 x 25 race udk FAD, be faster than the 1st 25 udk
Check HR/sip water
1:00 rest
2 x 250 swim free as above, but go 150 smooth/100 add kick
5 x 50 swim at 500 goal pace @ :45 (if you can't hold gp @ :45, go @ :50)
Check HR, then...
1 x 25 easy choice to the far end, hop up onto the bulkhead
Finish up with...
1 x 75 swim free from a dive- think "finishing speed" here and race your teammates
Check HR
Warmdown a 250 before you get out (50 drill/50 kick choice on back). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Get excited to race this weekend at WVU and start thinking about how you want to swim those events. Have a great day!
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