1 x 600- 300/200/100
1:00 rest
With fins,
12 x 50 in 3's as follows:
1-2, go 35m drill/15m fast udk @ 1:10
#3- go 35m max effort udk/15m skulling @ 1:00
Go 3 free/3 no free (all one stroke)
Check HR after #12, then fins off, get right into...
100 easy kick on back/choice by 25's
1:00 rest
Swimdown from the meet-
All @ 2:00 rest...
20 min swim (change stroke by 300's, okay)
12 min pull w/shnorkel (200 w/paddles, 200 w/out)
10 min kick, go 100 w/boards, 100 on back
Check HR after each
1 x 300-
100 drill/kick on back by 25's, build the kick
100 kick w/bds, go 15m build/10m max effort
100 drill/kick on back by 25's, as above
1:00 rest
TEST SET-
4 rounds of:
100 kick w/boards max effort @ :10 rest, get time
2 x 50* kick max w/boards @ :10 rest, get times & add up for 100 total
*goal on the 50's is to add up to faster than your 100 kick time
Check HR after 50's, then...
100 easy choice
1:00 rest between rounds
Go 2 rounds free kick/2 rounds breast or fly (same for both rounds)
Warmdown a 200 before you get out (easy kick on back/choice, by 25's). Enjoy your time off today, wear your sunscreen & be sure to thank your parents for getting you back & forth to the meet this weekend (and now to workout here today!). Tomorrow we're back at SV, we'll do our "Best/Least-best/Differently or Better" talks, be ready to talk about your swims from the meet. Have a great day!
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