1:00 rest
Lucy- 40 mins only, no fly
With fins:
6 x 50 @ 1:00-
25 drill perfect- don't rush
25 dolph kick on side, be right at the surface w/head on shoulder, no "duck diving"
Go 1-3 free drill (ra2 la2 free drill) and 4-6 breast pull free kick drill with a wide press
16 x 25 in sets of 4-
1-2, stroke drill @ :35
#3 swim build to race @ :35, same stroke as 25's drill
#4, all max effort udk on stomach @ :15- giddyup here!
Go freestyle (for 1-3) in odd rounds of 4, no free in the even rounds of 4
After #16, check HR then take fins off and continue right into...
1 x 600-
odd 100's swim smooth free br3 or 4/2, go to hand touch & get time; desc this 100 1-3
even 100's, go drill/kick on back by 25's no free
Check HR after 600, then 1:00 rest
3 rounds of:
100 swim free br3 or 4/2 @ 1:30, smooth & long stroke throughout
100 swim IM @ 1:45, get time & desc 1-4 to WYC
150 swim free br3 or 4/2 @ 2:15-
*Rd1, go 100 smooth/50 add big fat kick (BFK!)
*Rd2, go 75 smooth/75 add BFK
*Rd3, fo 50 smooth/100 add BFK
100 swim @ 2:30 in MRS as follows-
25 swim MRS build to fast turn
50 kick on back, smooth, keep head still & focus on bodyline
Hop out...
25 swim MRS from a dive, max effort here!
Check HR after last 100 in each round, but no extra rest between rounds.
After 3rd round...
1 x 450 pull with shnorkel & choice equip, desc 150's 1-3 to WYC;
*hand touch at 150/300 to check times
1:00 rest
Finish up with...
RACING this weekend: 16 x 1/2 pool sprints @ :40 (4 free, 4 no free)
NOT racing this weekend: 16 x 25 partner kick w/boards @ :40-
go 1/2 kick free/fwd ss at midpool/dolph or breast kick to the end; RACE your partner here!
Warmdown a 200 before you get out (go drill/choice by 25's). Be sure to thank your parents for getting you to workout today and get excited to race this weekend in Morgantown. NO WORKOUT tomorrow morning if you're not in the meet; regular schedule resumes on Monday here at SVHS. Have a great day!
NOVICE Group-
Warmup:
200 swim freestyle with long stroke and flip turns
100 kick free (50 with boards/50 on back- do backstroke flip turn)
100 kick IM with boards
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