1 x 600- 300/200/100
1:00 rest
With fins:
6 x 75 @ 1:20- 50 dolph kick with breast pull (do FLIP TURNS), 25 kick on back w/arms toward ceiling
12 x 25 in sets of 3's-
1&2- choice drill in primary stroke @ :35
#3- small FAST UDK on stomach @ :20
After #12, check HR & take fins off, rotate 1 spot
3* sets of:
2 x 75 @ 1:20- drill/swim(build to FAST TURN)/kick all FAST on back; no free on 1st 50
3** x 50 swim/kick by 25's @ :50
*#3 is all swim FAST TURN @ :40 (same stroke as 75's
**in 2nd set, go 5 x 50, #3&5 are all swim FAST TURN @ :40 same stroke as 75's
**in 3rd set, go 7 x 50, #3, 5&7 are all swim FAST TURN @ :40 same stroke as 75's
Check HR & rotate 1 spot after each round
DISTANCE- skip the next set
In heats, finish up with (2 heats per group, start at opposite ends of the pool):
1 x 50 @ 1:00- 25 swim FAST, 25 drill
1 x 100 @ 1:50- 50 swim FAST, 50 drill
1 x 150 @ 2:40- 75 swim FAST, 75 drill
1 x 200- 100 kick FAST for time with boards, 100 drill
1 round free, 1 round primary, 1 round all kick
Warmdown a bit before you get out.
College Group/DISTANCE-
8 x 75 @ 1:10- 25 kick build, 50 swim FAST turn, go 2 free, 2 NO FREE
19 x 300 free as follows:
odds- cruise @ 3:30
evens- pull @ 4:00 br 3/5/3 by 100's, desc 1-5 to what you can
Check HR after #10, then...
6 x 50 drill/choice by 25's @ :10 rest
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. Get excited to race this month & have a great day!
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