1:00 rest
With fins, 3x:
3 x 50 drill/kick free on back with arms pointed up @ 1:00
4 x 25 @ :35 stroke drill ("power" drill)
1 x 150 swim/kick by 25's, desc 50's 1-3 to WYC
Check HR after each round
Rd1, go breaststroke (breast pull free kick on 25's)
Rd2, go fly (fly pull free kick drill on 25's)
Rd3, go backstroke (sit & spin drill on 25's)
After 3rd rd, take fins off & get right into...
1 x 600 (3 x 200) as follows-
50 drill/150 swim-kick by 25's, desc 50's 1-3
Go breast/back/fly by 200
Check HR, then 1:00 rest
SPEEDSET-
16 x 50 @ 1:30 in sets of 4-
1) 20y swim max effort FAD/30y drill
2) 30y swim max effort FAD/20y drill
3) all swim max effort FAD
4) all stroke drill
Go free/choice/no free/choice by rounds of 4
With fins, finish up with...
20 x 25 in sets of 4 as follows-
1) swim build
2) swim 1/2 fast 1/2 easy
3) swim all max effort
4) all max effort udk
Warmdown with a 150 (choice/kick on back by 25's) beforeyou get out. Be sure to thank your parents for getting you to workout today and get excited to race this weekend. Have your water bottle, hat and sunscreen with you each day. It would be good to bring some schoolwork with you, too. Have a great day!
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