1:00 rest
With fins, 3 rounds:
3 x 50 @ 1:05- go 35m drill/15m fast udk on side
1 x 150 @ 3:00-
50 swim/kick udk (35m/15m)
50 all drill
50 swim/kick as above (35m/15m)
Go breast/back/fly by round
Check HR, then take fins off & get right into...
100 easy drill/kick/drill/skulling by 25's
1:00 rest
15 x 50 in rounds of 5-
1-3, swim free br3 or 4/2 @ :55 (35m long & strong/15m add big kick)
4-5*, swim IM order by round @ 1:10, desc 1-2, go 35m swim/15m udk
*go breast/back/fly by round
Check HR after each round
After #15, easy choice to the starting end
1:00 rest
TEST SET-
Keep track of avg time per round...
3 x 100* race IM @ :10 rest (subtract :20 to get time)
*Go fly/back, then back/breast, then breast/free (by 50's) by 100's
100 easy choice
3 x 100 race IM @ :15 rest (subtract :30 rest to get time), same as above
100 easy choice
3 x 100 race IM @ :20 rest (subtract :40 to get time), same as above
100 easy choice
300- go 200 pull/100 easy choice, figure avg time for 3 x 100 (3 rounds total)
1:00 rest
MYSTERY SET
We finished with 150 IM race, trying to be faster than half your avg 300 IM time
Warmdown as needed before you get out. Thank your parents for getting you to workout today and be sure to wear your sunscreen if you have to be outside. Tomorrow we're back indoors at SV, you'll have to do your "Best/Least-best/Differently or Better" talk from the meet if you haven't already done so. Have a great day!
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