1:00 rest
With fins,
12 x 25 in sets of 4-
1-3, breast pull free kick drill @ :35
#4, max effort udk on stomach (1 breath only) @ :45
Check HR after #12, then take fins off & continue right into...
250- odd 50's choice/even 50's kick on back with fast udk's
1:00 rest
3 rounds:
75 swim free br3 or 4/2 @ 1:10- go 50 smooth/25 add big kick
125 @ 2:20 in MRS (no free)-
go first 100 drill/swim by 25's (build swim to fast turn), last 25 race FAD
No rest between rounds
Check HR after 3rd round, then get right into...
100- drill/kick/drill/skulling by 25's
1:00 rest
Work on starts-
We'll spend a few minutes on each of the following:
* "pencil drill"
* broad jump drill
* 3 swings drill
* full start & breakout
With fins, finish up with...
25 x 25 in sets of 5 as follows-
1) swim 15y max effort (focus on breakout)/10y drill @ :40
2) swim build to fast (last 10y max effort into the finish) @ :40
3) all swim max effort @ :40
4) max effort udk @ :20
5) drill @ :40
Change stroke after each round of 5
Warmdown with a 150 (choice/kick on back by 25's) before you get out. Rest up today before the meet, make sure you have your sunscreen/water bottle/book to read with you for the afternoon. Warmup is 5p, get excited to race. Have a great day!
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