1:00 rest
With boards, 4 times through:
2 x out & backs kick wbds @ :45-
dolph kick out/fwd ss/breast kick back to wall
2 x 25 @ :35, go 15y stroke drill/10y fast udk
4 x 25 @ :45-
#1&4 are kick max effort wbds
#2&3 are swim (#2 build, #3 max)
No rest between rounds
Check HR after 4th round, then get right into...
3 x 150 @ :10 rest-
odds, go drill-swim-skulling by 25's (x2)
#2, go swim/kick by 25's, desc 50's 1-3 (1 stroke only)
Check HR
1:00 rest
3* rounds of:
5 x 50 swim strong & even free br3 or 4/2 @ :50
3 x 50 swim IM order by 25's @ :50, fast turns throughout
5 x 50 swim free as above @ :45, hold faster avg
4 x 50 swim IM order by 25's @ :50, fast turns & build 2nd 25 to max
5 x 50 swim free as above @ :40, hold fastest avg of the set
5 x 50 swim IM order by 25's @ :50, 1st 25 is race pace
Check HR, take :10 extra rest to get ready for...
After Rd1, 2 x 350 pull free w/shnorkel & choice equip @ :15 rest, desc 1-2 to WYC
After Rd2, 2 x 250 IM @ 3:40, go 100 IM swim/100 IM swim faster/50 kick wbds, desc to WYC
After Rd3, 2 x 150 swim free @ 2:10, desc 1-2 to race (use shnorkel)
*in rd2 the 50's IM swim (3 x 50, then 4 x 50, then 5 x 50) are instead sw/k by 25's in MRS
in rd3, those 50's (3/4/5) are are all swim in MRS (no free) desc to fast (1-3, 1-3/hold4, 1-3/hold4-5)
100 easy choice after Rds 1&2
After Rd3...
1 x 250 warmdown, go kick/choice by 50's
Enjoy your time off today, be sure to wear your sunscreen if you have to be outside & thank your parentsfor getting you to workout this morning. Tomorrow we'll work on skills after the warmup. Have a great day!
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