1:00 rest
6 x 75 @ 2:00-
25 superhero skulling (arms out front, or "rotary" skulling, just move hands)
:05 rest
25 choice breaststroke drill (be deliberate, make sure it looks like a drill)
25 swim breaststroke perfect
Check HR, then...
4 rounds of:
2 x 50 swim free @ :50, go 25 smooth & long/then 25 add big kick
1 x 75 @ 1:30, all breaststroke-
25 swim perfect
25 choice drill
25 swim build
2 x 50 swim strong & even free br3 or 4/2 @ :45
1 x 75 @ 1:30, all breaststroke-
25 drill
25 swim build
get out, last 25 from a dive...
25 swim fast
1 x 100 swim backstroke @ 1:30- focus on head position/tempo/even rotation
Check HR after Rd1, then 1:00 rest
No rest between Rds2&3
Check HR after Rd3, then 1:00 rest before Rd4
Finish up with "Skills Set"
*10 minutes of a particular skill, then switch to a diff skill
*1st ten minutes will be focused on breaststroke pullouts ("3-2-1" underwater)
*2nd & 3rd ten minute segment will be picked by an athlete (one girl & one guy)
Warmdown before you get out (150 choice drill/kick on back by 25's). Be sure to thank your parents for getting you to workout today and remember, tomorrow morning we're outdoors at Alameda. Have a great day!
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