1:00 rest
2 times through:
8 x 25 @ :35-
1-2, ra2 la2 free drill
3-4, up/down/over backstroke drill
2 x 75 @ 1:20, go swim backstroke-kick on back-swim backstroke faster
1 x 150 swim @ 2:30, go 75 free (smooth & long)/75 backstroke- giddyup
No rest between rounds
After rd2, check HR, then get right into...
100 drill-kick on back-drill-skulling by 25's
1:00 rest
18 x 50 pull free w/shnorkel & buoy in rounds of 3 (2 sets of 9) as follows-
1-3) go 2 @ :55/1 @ :45
4-6) go 2 @ :50/1 @ :40
7-9) go 2 @ :55/1 @ :35
No rest between 2 sets of 9
After #18, check HR, then... 50 easy on back
1:00 rest
9 x 100 as follows:
1) 75 swim free br3 or 4/2, then 25 drill in MRS (no free) @ 1:40
2) 25 swim in MRS race (same as drill above), then 75 swim strong free br3 or 4/2 @ 1:30
3) swim 100 IM @ 1:50, get time & desc 1-3 to max (start at 85% effort)
Check HR after each 100 IM, but no additional rest between rounds
After #9, 150 drill/choice by 25's
1:00 rest
WORK ON SKILLS
*including flip turns, specifically the breakout
Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout this morning & get excited to race this weekend. Remember, no workout tomorrow, back to regular schedule here at SV on Monday. Have a great day!
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