1:00 rest
With fins & pull buoys, 2* rounds of:
10 x 25 breaststroke drill @ :35 (breast pull free kick Rd1, breast pull dolph kick Rd2)
#'s 3/7/10 are max effort udk on stomach @ :20
* add finger paddles in Rd2, but go 25's drill @ :40 (3/7/10 still @ :20)
100 choice after each round, then 1:00 rest (take fins off for 100 easy after Rd2)
4 times through...
7 x 50 as follows-
2) drill/swim breast by 25's @ 1:00
3) swim breast/free by 25's @ :50, desc 1-3 to WYC
2) swim/kick all breast by 25's @ :50 (kick is on back)
6 x 100* swim-
1-2, go 50 free smooth & long/50 swim breast-free by 25's, add big kick
#3, swim strong & even free br3 or 4/2
No rest between rounds
*Intervals for 100's:
Rd1, go 1&2 @ 1:35/#3 @ 1:25 (always repeat for 4-5 and #6)
Rd2, go 1&2 @ 1:30/#3 @ 1:20
Rd3, go 1&2 @ 1:25/#3 @ 1:15
Rd4, go 1&2 @ 1:30/#3 @ 1:10
If there is time...
Rd5, go 1&2 @ 1:35/#3 @ 1:05
Check HR
Finish up with...
100's IM @ 1:45
*go 1st & last 25's FAD, descend 1-2
*start with fly on 1-2;
*start with backstroke on 3-4 (still from a dive off the blocks)
*start with breaststroke on 5-6
*start with freestyle on 7-8
Warmdown with a 250 (kick on back/choice by 50's) before you get out. Be sure you've done your "Best/Least-best/Differently or Better" talk from the meet before you leave today. Remember, we're here again tomorrow ("Skills Set" after the warmup) and then back at Alameda on Saturday. Be sure to thank your parents for driving you all over western PA so you can train towards your goals. Have a great day!
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