1:00 rest
Good job yesterday!
3x through:
100 @ 2:00, go drill-swim-drill-max udk FAD, by 25's
4 x 25 kick desc 1-2's @ :40 (#2&4 are max effort)
150 @ 2:40, go 50 swim/25 kick on back, 2nd 75 faster than the 1st
No rest between rounds
Go free/no free/choice by round
Check HR after Rd3, then continue right into...
3 x 150 @ :15 rest-
1) 50 swim smooth & strong, 100 drill/kick by 25's
2) 100 swim (50 smooth/50 add kick), 50 drill
3) swim as 6 x 25 @ :10 rest (2 smooth/2 build/2 race pace)
Check HR
9 x 100 in sets of 3:
1, strong/even free br3 or 4/2 @ 1:30
2, swim free 50/50 @ 1:30- get time, desc 1-2
3, choice no free @ 2:00
Check HR after #9, then get right into...
150 choice kick on back/easy skulling by 25's
1:00 rest
Work on Skills-
We'll work 8 minutes at a time on a particular skill (breakouts, backstroke turns, etc...) until 7p
Warmdown a 150 (easy choice/kick on back by 25's) before you get out. Enjoy your first night of Summer Vacation, but be ready for our first LCM workout tomorrow morning. Have a great day!
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