1:00 rest
Quick talk about freestyle pull
Then...
15 x 50* pull with shnorkel & buoy-
2 @ :55
1 @ :45
*Keep track of avg times
Check HR after #15, then get right into...
1 x 300 (with shnorkel)-
go 50 swim/25 kick (think about head position & bodyline), then 25 swim/50 kick (2x)
1:00 rest
15 x 50* pull free w/shnorkel & buoy-
2 @ :50
1 @ :40
*Try to hold the same avg times in this round with a better stroke, not necessarily a better effort
Check HR after #15, then continue right into...
1 x 300 swim backstroke, every turn must be with 6 yards udk before you break out
1:00 rest
15 x 50 swim, no equipment-
2 @ :50
1 @ :40
Same efficient stroke, don't get sloppy
Check HR, then...
1 x 300-
50 drill fly or breast (alternate between the two)
25 udk, any way you'd like, but only 1 breath
Check HR
With fins, finish up with...
AMRAP-
3 x 25 fly swim @ :30/:30/:20, smooth long strokes, breakout past 5y each 25
1 x 75 @ 1:40- go 50 breast pull w/2 dolph kicks, then last 25 max effort udk
No rest between rounds.
At 8:30a, warmdown with 1 x 150 kick/skulling by 25's
Enjoy your time off today, be sure to thank your parents for getting you to workout this morning and wear your sunscreen if you have to be outdoors in the sun. Tomorrow we're at Alameda, get excited to train LCM. Have a great day!
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