1:00 rest
With fins:
12 x 25 in sets of 4-
1-3, fly pull free kick drill @ :30
#4, max effort udk on stomach (one breath only) @ :45
No rest between rounds of 4
After #12, take fins off and go 50 easy choice
1:00 rest
2 times through:
3 x 75 swim, go 25 fly build/50 strong & even free @ 1:10 (rd2 @ 1:05) or 1:20/1:15
1 x 100 swim strong/evenf ree br3 or 4/2 @ 1:20 or @ 1:30
3 x 75 swim 25 fly build/50 backstroke, @ 1:10 or @ 1:20, desc 1-3
1 x 150 swim free br3 or 4/2, go 100/50 in rd1 and then 75/75 in rd2, get time
Check HR after each rd, then 1:00 rest
LONG SWIM-
2 times through:
2x{25 swim fly build
{75 swim free br3, strong & even
{25 swim fly fast
{50 swim free, strong & even
{25 swim fly max
{25 max effort udk on stomach
After 2nd time through, continue right into...
150 pull free w/choice equip desc 50's 1-3
50 kick max effort wbds
250 pull free w/choice equip, go 100 strong/50 ra2 la2 drill/100 stronger
50 kick max effort wbds
150 pull free w/choice equip, giddyup
50 kick max w/bds
Sip water if you'd like between the two rounds, but no more than :10 secs on the wall
Check HR after rd2
1:00
Work on starts & breakouts before you leave.
Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Tomorrow is the last day for "Best/least-best/differently or better talks," so make suree you've had that talk with me by then. Have a great day!
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