1:00 rest
With fins in the deep end...
About 15 minutes of:
"Over/unders" to the LG stand (just past the 15m marker)-
From the wall to LG stand, "under" (max effort udk)
From the LG stand back to the wall, "over" (stroke drill)
At 6:55a...
1 x 250, odd 50's kick on back (desc 1-3) and even 50's swim build to race pace at 35m, then udk
Check HR, take fins off
1:00 rest
3 times through:
1* x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's (*add 1 x 100 per round)
2 x 50 kick @ 1:20 w/boards-
1) half max effort/half easy
2) 35m max effort/15m breaststroke kick- squeeze feet together & feel the glide
Check HR after 3rd round, then 100 easy
1:00 rest
3 rounds of:
5 x 50 freestyle as follows-
odds, long & strong @ :50
evens @ 1:00, go 35m build to race/15m fast udk
1* x 50 race in MRS (no free) @ 1:00*
*add 2 x 50 each round (rd2 @ 1:10, rd3 @ 1:20)- all fast
No rest between rounds
With fins, finish up with...
100's @ 2:00 as follows-
1) swim 50 fast/50 drill (go to hand touch, get 50 time)
2) swim 65m fast/35m drill
3) swim 85m fast/15m drill
4) swim 2 x 50 max effort @ :10 rest (#4 all @ 3:00), get times
Go 4 free/4 no free/4 choice
Warmdown a 200 before you get out (choice kick on back-skulling by 25's). Wear your sunscreen today and be sure to thank your parents for driving you to workout this morning. Get excited to race this weekend at the meet & have a great day!
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