1:00 rest
With boards, 2 rounds of:
4 x 75 @ 1:20, go 25 dolph kick wbds then 50 choice drill
4 x 75 @ 1:20, go 50 swim smooth/add kick by 25's (same as drill above), 25 breast k wbds
8 x 25 kick wbds @ :35-
odds, free kick under :19 or faster
evens, breast or fly kick (breast :21 or faster, fly :20 or faster)
3 x 150* swim @ 2:20, desc 1-3 to fast (50 free/25 MRS no free)
*in Rd2, go 3 x 175 swim free @ 2:30 desc 1-3 to 200 SCY free time or faster
Check HR
After Rd2, get right into...
150 drill/skulling by 25's
1:00 rest
Some BIG FAT HUNDO's...
2* times through:
9 x 100 swim in 3's-
2) swim strong & even free br3 or 4/2, last 25 no free @ 1:30, desc 1-2
1) swim all free, go 75 smooth/25 giddyup the kick on #3, then 50/50 (#6), 25/75 (#9)
:30 rest, sip water...
6 x 100 swim free desc 1-3's to max @ 1:30/1:20/1:30 by 100's
Check HR, then get right into...
100 dr-k-dr-skulling by 25's
1:00 rest between rounds
*Round 2, intervals on the 9 x 100 are 1:25 (2) and 1:15 (1), done the same way as 1st round
*Round 2, intervals for the 6 x 100 are 1:25/1:15/1:25, same desc 1-3's to max
Warmdown with a 150 easy kick on back/choice by 25's. Thank your parents for getting you to workout this morning and stay out of the sun today if you can. Tomorrow after the warmup we'll do our skills set and then finish with a fin set. REMEMBER, Saturday Morning is outside at Alameda, get excited for the chance to train LCM. Have a great day!
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