1:00 rest
With fins:
7 x 50 @ 1:00- odds are choice drill, evens kick on back (4 UDK's!), desc 1-3
9 x 50 as follows:
odds- choice kick @ :45 (4 UDK's!)
evens- swim/drill by 25's @ 1:00- build the 25 swim to FAST
8 x 50 as follows:
odds- choice @ 1:00
evens- 1/2 FAST UDK (stomach or back), 1/2 swim FAST @ :40
Check HR, then take fins off and get right into...
1 x 250- odd 50's kick 1/2 easy 1/2 FAST (4 UDK's!); even 50's choice skulling
Check HR, then 50 easy to original starting end
1:00 rest, then everybody together...
12 x 50 in sets of 3:
1&2 @ :50- 1/2 NO FREE, 1/2 choice
#3- swim STRONG free br3 @ :40
Check HR again, then 1:00 rest
6 rounds of (DISTANCE- go 3 or 4 rounds):
4 x 50 swim at 200 Goal Pace @ 1:05*
1 x 150- 50 drill (same stroke as 50's GP), then 100 kick on back easy/FAST by 50's
1:00 rest between rounds; check HR immediately after 4th 50 in each round
*50's GP get :05 faster by round, down to :45 in 5th round. 6th round, 50's GP are @ :10 rest
DISTANCE- after 3rd round (can go 4 if you'd like):
2* sets of 3 x 300, all @ :20 rest
1- 100 swim FAST/200 easy
2- 200 swim FAST/100 easy
3- all swim FAST
*1 set can be pull, 1 set can be swim, check HR after #3 & #6
Wear your mask all the way to the car, do an excellent job with your HW tonight (make sure you're ready for the week ahead at school), and keep up with your DRYLANDS! Regular schedule this week. Be sure to thank your parents for driving out here in the snow this morning. Have a great day!
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