1:00 rest
3 x 200 @ :10 rest-
1) drill/kick by 25's (focus on udk's)
2) drill/swim by 25's (build swim)
3) swim/kick by 25's (desc 50's 1-4)
Change stroke by 200's if you'd like
Check HR, then put fins on
With fins, 4 times through:
50 drill @ 1:00
50 drill/kick by 25's @ :50, kick is fast on back
1 x 25 swim (15y)/udk (10y) @ :40, all fast
1 x 25 max udk (15y)/swim (10y) all fast @ :30
1 x 50 race @ 1:00, same stroke as drill & 25's- be under :25 (free) or under :30 (non-free)
No rest between rounds
Go free rounds 1-2, then no free rounds 3-4
Check HR after each round
After Rd4, take fins off & get right into...
1 x 300- go 200 pull w/shnorkel & choice equip, then 100 kick free on stomach, focus on bodyline
1:00 rest
2 rounds of:
1 x 500-
odd 100's kick IM wbds
even 100's swim 4 x 25 @ :25, fast (2nd 100 free/4th 100 no free)
5 x 100 as follows-
odds swim free br3 or 4/2 @ 1:25, 75 smooth/25 add big kick (#1), 50/50 (#3), 25/75 (#5)
evens @ 1:35, go 25 kick wbds-50 swim backstroke-25 kick wbds ("sandweech kick")
10 x 25 kick max effort w/boards @ :35-
*must be under :20 for each 25 or it doesn't count toward the 10 total
*rd2 these 25's are @ :30
*keep track of avg time for 25's
Check HR after each round, then 150 choice/skulling by 25's
1:00 rest
After 2nd round...
3 x 75 @ 1:40, go 25 breast kick w/boards, 50 choice
:30 extra rest...
3 x 50 kick max effort @ :10 rest, goal is to hold as fast/faster than avg 25 time (x2) for 50's
Warmdown a 250 before you get out (odd 50's easy kick on back/even 50's drill). Be sure to thank your parents for getting you to workout this morning and stay out of the sun if you can today (all this week!). Have your water bottle with you throughout the day and get excited for the July meets. Have a great day!
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