1:00 rest
With fins, 3 rounds:
2 x 50 drill @ 1:00 (same stroke for both)
1 x 100 kick on back @ 2:00, get time & desc 1-2
No rest between rounds
Fo 50's drill, go free/no free/choice (one stroke) by round
Check HR after round 3, then take fins off and get right into...
100 drill/choice by 25's
1:00 rest
4 times through:
5 x 50 odds/evens as follows-
odds, swim 35m/udk 15m @ 1:10, desc 1-3
evens, swim smooth & long free br3 or 4/2 @ :50
1 x 150 swim choice- can be free, backstroke or IM; get time, desc 1-4 to WYC
Check HR after each round
After 4th round...
3 x 300 @ :15 rest as follows-
200 pull free w/shnorkel & choice equip, desc 1-3 to WYC
100- swim/kick by 25's no free
Check HR
With fins, finish up with...
12 x 50 @ 1:00
odds, 15m udk/35m swim
evens, 35m swim/15m udk
swim is smooth, build to race pace; udk is always small, fast kick
Go 4 free, 4 no free, 4 choice (only one stroke)
Warmdown with a 400- go 25 drill/25 skulling (50 free, 50 no free)- don't rush the skulling. Tomorrow we're back at SVHS; be sure to thank your parents for getting you to workout this morning. Have a great day!
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