1 x 900- 200 drill/swim by 50's, 100 kick on back (300 free, 300 NO FREE, last 300 is your choice)
1:00 rest
With fins,
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 dolph kicks 1 pull breaststroke @ 1:00
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on side
:30 rest, take fins off, then...
5 x 150 @ :15 rest, 50 swim breast, 50 swim free br 3, 50 kick on back, descend 1-5 to what you can
Check HR, then easy drill back to the shallow end
1:00 rest
9 x 50 pull free with buoy & one additional toy (paddles, shnorkel or band) @ :50 (or :55), desc 1-3's
1 x 450 free- 1st 50 is pull, take toys off & swim last 400, descend the 100's 1-4
:30 rest, get buoy, etc...
9 x 50 pull free with buoy & different toys from previous round; 2 @ :50, 1 @ :40 (or 2 @ :55, 1 @ :45)
1 x 450 free- 1st 50 is pull, take off toys then swim last 400, descend the 100's 1-2 & 3-4
:30 rest, get buoy & shnorkel...
9 x 50 pull free with bouy & shnorkel, plus either paddles or band; go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40)
1 x 450 free- 1st 50 is pull, take off toys & swim last 400: go 1st 200 smooth & strong, 2nd 200 faster but still smooth with long stroke
1:00 rest, check HR
With boards, 6 sets of:
4 x 50's "out & backs" to 15 meter mark (swim out, forward ss then kick on back to the wall) @ :40
1 x 50 kick FAST for time with boards @ 1:20
Go 2 rounds free, 2 rounds primary stroke (NO FREE) and 2 rounds 4th best stroke
No rest between sets.
With fins, finish up with...
12 x 150 swim descend 1-3's @ 2:40; 1st set of 3 is free, then primary stroke, then choice, then last 3 are kick; 3rd 150 in each set of 3 should be FAST.
200 easy drill/skulling by 25's
Please be sure to help with the lanelines before you go change. Wear your sunscreen today and remember we are EARLY at the long course pool this week. Get excited to race in two weeks & have a great day!
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