1:00 rest
4 x 200 @ 3:30-
100- drill
50- swim with FAST TURN/BO
50 kick on back desc 1-2, focus on 4 UDK's
Go 2 free, 2 primary stroke
Everybody together, 3 rounds of:
4 x out & backs UDK with forward ss at midpool (on stomach then on back) @ :40, all FAST
3 x 50 kick @ 1:00 desc 1-3 (2nd set @ :55, 3rd set @ :50- still descend)
No rest between sets, check HR after 3rd set, then 1:00 rest
LONG SWIM-
5 times through:
1 x 200 swim/kick on back by 100's, desc 1-5
1 x 100 swim IM- smooth & strong
2 x 50 kick @ :10 rest with boards- 25 breaststroke, 25 choice
Check HR after 5th time through.
Until 6p, finish up with...
8 x 50 in sets of 4:
4- swim with shnorkel & choice equip @ :55 (gets :05 faster by round)
4- swim at 200 GP in primary stroke @ 1:00
:30 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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