1:00 rest
With fins in dive well:
8 rounds-
udk small fast kick across/drill back to start end
:20 rest
swim SYFO across to hand touch/max effort udk back to start end
Go four round free (drill & SYFO) then four rounds no free
Check HR, then back to the shallow end
Take fins off & continue right into...
200- drill/kick by 25's
1:00 rest
15 x 50 in 3's:
1- swim strong & even free br3 or 4/2 @ :50
2- swim 20m in MRS build to race, then 30m drill perfect (same stroke as swim) @ 1:10
3- swim 35m max in MRS (same stroke as #2), then 15m drill perfect @ 1:10
Last 6 x 50 (#'s 2 & 3) can be choice stroke; #1 always swim free
Check HR, 50 easy choice back to start end & get right into...
1 x 600 pulling w/shnorkel & choice equip as follows-
100 pull smooth
50 pull move
50 choice drill
1:00 rest, check HR
With fins, finish up with...
4 rounds:
1/2 pool swim build
1/2 pool drill
1/2 pool swim max
1/2 pool drill
No set interval, go when the last person in the lane finishes
Odd rounds free, even rounds no free (but only one stroke)
Warmdown a single 200 drill/choice by 25's. Try to stay out of the sun today and thank your parents for getting you out to Alameda today. Get excited to race this weekend down at WVU. Have a great day!
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