1:00 rest
2 sets of:
1 x 150 @ 2:45- drill/skulling by 25's
3 x 50 drill/kick (build kick) by 25's @ 1:00
1 x 150 @ 2:30- swim (build to FAST TURN)/kick by 25's
6 x 25- odds & evens as follows:
odds- swim at 200 setup, then :10 rest, then right into...
evens- swim FAST (15y)/drill (last 10y, all @ 1:10
1 x 150 neg split- 50 swim (FAST TURN/BO), 25 kick- can be with boards
:30 rest between sets, check HR
1st set free, 2nd set NO FREE
After 2nd set, 1:00 rest, then...
12 x 50 kick in sets of 4 as follows:
1-2 @ 1:00, kick on back desc
3-4 @ :50, kick with boards FAST
5-6 @ 1:00, kick with boards desc
7-8 @ :50, kick on back FAST
Check HR, then 1:00 rest
Until 6p...
3 x 100 @ 1:40, 75 swim (desc 1-3, the 75 on the 3rd 100 is FAST), 25 drill
6 x 25 swim RACE @ :35- go side by side for these 25's, fastest group goes 2nd, :04 behind the first group- try to catch the first group
Warmdown a bit before you get out. Be sure to check the website for the schedule for tomorrow- it's our last day of the Holiday Training Schedule; we're back to our regular schedule on Thursday of this week. Do some HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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