1 x 600- 300/300
1:00 rest
With fins,
8 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
Take fins off...
9 x 50 @ 1:00-
1- fly swim/drill
2&3- swim/drill in primary stroke
Build the swim to a FAST turn
1 x 300- kick/swim (build)/drill by 25's- odd 75's choice, even 75's primary stroke
1:00 rest
4 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50
2 x 100 swim 25 fly (build), 75 free br 3/5/3 @ 1:25 (or @ 1:30, or 1:35 if we have room)
1 x 125 swim free br 3 @ 1:25 (or @ 1:30, or @ 1:35)
1:00 rest after 1st set, :30 rest after 3rd set, check HR
4 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 drill
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 BROKEN: 2 x 25 @ :10 rest (same stroke as 50's swim above)- should be FASTER than 2nd 50 split
1 x 150 swim free as follows:
50 swim at 200 setup, eyeball the clock, then 100 swim free FAST- bring your legs into it and go!
1:00 rest between sets
Until 7:30a, finish up with...
50's pull free with shnorkels & buoys, paddles if you'd like:
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 @ :35
Check HR after each round, paddles only for one round at a time.
Warmdown a little easy before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
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