1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
Everybody together:
4 rounds of:
2 x 50 @ 1:00- drill; odd rounds NO FREE
1 x 150 @ 3:00- as follows (same stroke as 50's drill above):
1st 50: drill/swim by 25's, build the swim into a FAST TURN;
2nd 50- kick on back- focus on UDK's & build to midpool, then hold that speed;
3rd 50- drill/swim by 25's, build the swim to a FAST finish
No rest between rounds, check HR after each 150
After 4th time through...
15 x 50 as follows:
1&2- swim free/NO FREE by 25's, desc 1-2
#3- swim/kick by 25's NO FREE, focus on UDK's & FAST FINISH
BLACK- go 6 @ :55, then 6 @ :50, then last 3 @ :45
TEAL- go 6 @ 1:00, 6 @ :55, last 3 @ :50
1:00 rest, check HR
13&O Meet-
3 sets of:
250 swim free or back, get time @ 4:00
7 x 50 kick FAST @ 1:10- keep track of avg
250 swim (same stroke as #1) @ 4:00, faster (if free, #2 is with shnorkel)
5 x 50 kick FAST @ 1:00- faster avg
250 swim (same stroke) @ 4:00, fastest of the 3 x 250's
1 x 150 kick FAST for time
:30 rest between sets, check HR
Go free/primary/choice by round for 50's kick (250's can change also, but same stroke in each set)
Racing this weekend-
3 sets of (keep track of times on RACE 50's)
1 x 50 RACE @ 1:00
1 x 50 drill @ 1:15
2 x 50 RACE @ 1:00
2 x 50 drill @ 1:15
1 x 50 RACE @ 1:00
1 x 50 drill @ 1:30
150 RACE for time, trying to be within :05 of your fastest 3 x 50 from above.
Go primary, free/choice by round
Warmdown a bit before you get out to help with the lanelines. Stay hydrated today and wear your sunscreen if you have to be outside. Tomorrow morning back here at the Big Pool again. Have a great day, good luck to anybody racing this weekend!
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