1:00 rest
With fins,
20 x 25 in sets of 5-
1) TTG freestyle drill @ :30
2-4*) fly pull free kick drill @ :30 (focus on breathing at the front of the stroke)
5) max effort udk @ 1:00
*in 2nd round of 10, go ra2 la2 fly drill breathing to the front
Check HR after #20, then take fins off
8 x 75 as follows-
1) sw-k-sw faster fly @ 1:10 (or @ 1:20)
2) 25 swim fly build/50 swim smooth free (BFK on 2nd 25) @ 1:10 (or @ 1:20)
3) sw-k-sw faster fly @ 1:10 (or @ 1:20)
4) swim ba-br-free by 25's @ 1:00 (or @ 1:10)
Check HR after #8, then get right into...
150 drill choice/skulling by 25's
1:00 rest
LONG SWIM-
2 times through (continuously, non-stop, uninterrupted, no stopping):
125 swim free (go 75 smooth/50 add kick)
75 swim fly-back-breast FAD (85% effort)
100 swim free (75/25)
100 swim straight IM, FAD (90-95% effort)
75 swim smooth, long free
125 swim IM max effort FAD (go 50 back in Rd1, then 50 breast in Rd2)- get time
No rest between rounds 1 & 2
Check HR after Rd2, then 50 easy
1:00 rest
With fins, finish up with...
24 x 25 @ :40 in sets of 4-
1, go 1/2 fast 1/2 easy
2, go 1/2 easy 1/2 fast
3, all swim max effort
4, all max effort udk
Go free in odd rounds of 4, then no free in even rounds of 4
Check HR after every 4th 25...
Warmdown a 250 before you get out (odd 50's kick on back/even 50's choice drill). Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited to race in WVU this weekend & have a great day!
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