1:00 rest
With fins,
12 x 50 in sets of 4-
1-3, go breast pull wfree kick drill (35m)/last 15m dolph kick on side @ 1:10
#4, go 2 dolph kicks 1 breast pull (35m)/last 15m max effort udk @ 1:00
Check HR after #12, then take fins off
3 rounds of:
1 x 150 @ 3:00, go dr-k-dr by 50's
3 x 50 @ 1:00- swim 35m/last 15m udk, get time & desc 1-3 (no free in Rds2-3)
1* x 100 swim free br3 or 4/2 @ 1:30, go 50 smooth & long/50 add big kick
No rest between rounds
*add 1 x 100 swim free @ 1:30 in each round
Check HR after Rd3, then 1:00 rest
6 times through:
1 x out & back kick w/bds @ :50 (free kick to 20m/fwd ss/dolph kick back to wall)
1 x 50 swim build free br3 or 4/2 @ :50
1 x 50 kick @ 1:40- go AFAYCG udk on stomach, then kick fast on back
No rest between rounds
Check HR after each round
After Rd6, get right into...
1 x 300 pull free w/shnorkel & choice equip- keep head still/stroke long/rotate evenly
1:00 rest
TEST SET:
TEST SET:
8 x 100 kick max effort w/boards @ :10 rest, get time
Warmdown with 6 x 50 @ 1:10- go 35m drill/15m choice
Test Set results:
Crew A- 19:35
Lina S- 15:02
Mason S- 15:05
Brinleigh- 18:03 (???)
Kevin A- 14:57
Emma K- 17:04
Addi M- 17:17
Blake- 16:05
Gavin F- DNF
Thank your parents for getting you out to Alameda this morning. Enjoy your time off today & be ready to go tomorrow morning back at SV- then we race this weekend. Have a great day!
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