1:00 rest
5 x 50 @ 1:00- bpK/catchup free by 25's
5 x 50 @ 1:00- drill primary stroke/UDK by 25's
Check HR & rotate 1 spot; then...
3 rounds of:
6 x 50 kick w/boards @ :50- odds are easy/FAST/easy; evens are FAST/easy/FAST (Rd2 on back)
3 x out & backs @ :40- except #2 is @ :20, all UDK on stomach, all FAST, fwd ss at midpool (2wbd)
1 x 200 kick FAST for time with boards- get time, will be BROKEN in 2nd round (125/:10 rest/75) and 3rd round (75/50/75, all @ :15 rest)- but, must be faster than 1st 200 kick, or else you'll have to repeat the 200 straight kick
Check HR & rotate 1 spot after each round
DISTANCE- skip the 3rd set & get into the DISTANCE set
5 rounds of (everybody except DISTANCE group):
2 x 75 @ 1:20- 25 kick all out FAST with boards, 50 drill
4 x 75 @ 1:30- 50 swim all out FAST, 25 drill- in primary stroke
1 x 300 swim free (or back), get time & desc 1-5 to something JUICY!
Check HR & rotate 1 spot after each round
Sr's/JrG- if there is time, 25's with fins until you have to get out.
DISTANCE-
2 sets of:
6 x 100 swim at Goal Pace @ 1:30 (check HR after #6)
4 x 50 fist drill @ 1:00- watch the front of that stroke!
4 x 300 as follows:
150 swim at stroke count @ 2:00
3 x 50 swim at Goal Pace @ :10 rest (check HR after #3)
1:00 rest
After 1st set, 1 x 900 pull choice- 3 x 300d, 2 x 450d, straight 900ns, or odd 100's cruise/evens strong
After 2nd set, 3 x 150 @ :10 rest- drill/drill/kick and drill/drill/skulling by 25's
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend & have a great day!
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