1:00 rest
Happy International Women's Day!
Show your respect & appreciation for the women in your life today!
3 sets of:
2 x 50 drill @ 1:00- same drill for both, different by round
2 x out & backs w/boards- FAST, @ :35
2 x 75 @ 1:20- 25 swim build to FAST TURN/BO, 50 kick on back focus on 4 UDK's off each wall
No rest between rounds, change strokes from round to round
After 3rd round, check HR & rotate 1 spot
6 x 75 kick-
odds are FAST for time @ 1:20
evens are 50 drill, 25 kick build to FAST finish @ 1:40
4 x 75 @ 1:10- swim IM desc to what you can, except #3 is swim free br3 @ :55
:30 extra rest, check HR & rotate 1 spot; then...
6 x 75 kick as above- change up the kick, or kick on your back (or, use boards- whatever you didn't do in 1st set of 75's)
Check HR, go a 150 easy choice drill/skulling by 25's
1:00 rest
12 x 100 as follows:
odds- kick FAST for time @ 1:35*
evens- swim backstroke, except 3rd 25 is kick on back, focus on UDK to 10y @ 1:45
After every 4th 100, go 1 x 200 swim IM- last 50 kick free on back, then 1:00 rest (rotate)
*Interval on the odd 100's gets :05 faster for every 4 x 100 (last 4, the odd 100's are @ 1:25!)
In honor of International Women's Day:
Until 8a, finish up with....
Two options:
A) "The Usual," except: 1) NO FINS; 2) ALL KICK (even rounds of 4 are UDK!)
Or...
B) 50's @ 1:00 as follows:
1 kick FAST for time/1 swim choice- swim is long & smooth, but FAST TURN/BO; then...
2 kick FAST/1 swim; then...
3/1- as above; then...
4/1 as above; then back down to 3/1, 2/1 and 1/1
Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS! Check your email and/or the club website (www.snowswimming.org) for schedule changes this weekend. Get excited to RACE this weekend & have a great day!
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