Anybody racing today or tomorrow can get out after the warmup (about an hour); stay in your usual assigned lanes for these workouts, do not start mixing things up. KEEP YOUR DISTANCE FROM EACH OTHER AT ALL TIMES, ON DECK OR IN THE WATER!
1 x 600- 300/200/100
1:00 rest
4 x 75 @ 1:20- 25 choice kick on back build (4 UDK's off the wall), 50 ra2 la2 free drill
4 x 100 @ 1:45- 50 fist free drill br3, 50 choice drill in your primary stroke, NO FREE
9 x 50- odds & evens as follows:
odds- swim/kick by 25's @ :55 in primary stroke- build to FAST turn & desc these 1-5
even- swim free br3 @ :45, FAST TURN
Check HR after #9 & rotate 1 spot, only 1:00 rest then continue into...
2 x 300 @ 5:00- odd 100's are swim/kick choice by 50's; 2nd 100 is swim IM with excellent technique
18 x 25 in 3 sets of 6:
1-6, kick w/boards @ :40 (odds build, evens 15 FAST/10 easy)- middle 2 x 25 NO FREE
7-12 in primary stroke @ :40 (odds are drill, evens are swim 1/2 FAST 1/2 DPS)
13-18, kick as above @ :40, but on your back- focus on 4 FAST UDK's!
Check HR then rotate 1 spot.
Anybody racing today or tomorrow, get out now.
Everybody else (including College Group!)...
4 sets of:
1 x 125 @ 2:15- 50 drill, 25 kick FAST on back, 50 drill
4 x 25- odds are swim 200 setup @ :35, evens are swim all FAST @ :20
1 x 100- 25 kick FAST w/boards, 50 drill, 25 kick FAST w/boards, all @ 1:45
4 x 25 @ :35- all drill, except #3 is kick all FAST UDK
1 x 75- swim FAST for time @ 1:30- get time, add up for 300 total
After 2nd round...
1 x 300 pull free br3/5 by 50's- desc 100's 1-3;
After 4th round...
1 x 300- drill/kick/skulling by 50's (x2)
1:00 rest after each round, check HR & rotate 1 spot
After last 300...
MYSTERY SET
Warmdown with 150 drill/kick by 25's @ 2:40 and then 5 x 50 drill/swim DPS @ :55 (2 times)
Wear your mask all the way to the car & KEEP YOUR DISTANCE ON DECK. Do an excellent job in school today, and be sure to thank Kristy for the workout. Have a great day!
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