1:00 rest
2 times through:
1 x 300- first 100 is drill/kick by 25's (4 FAST UDK's!), then 50 swim FAST TURN, all @ 5:00
3* x 50 swim/kick by 25's @ :55, desc 1-3 to what you can
*in 2nd set, go 5 x 50 @ :50- still swim/kick, and desc to something JUICY!
1st set is choice, 2nd set is primary stroke NO FREE
1:00 rest between sets, check HR & rotate 1 spot
Anybody racing tomorrow: Speedset from a dive (your choice, 1 round or 2; if you want to go 3 rounds, then skip one round of the "2 times through" warmup above.
Everybody else...
3 rounds of:
3 x 25 sit & spin back drill @ :35
1 x 75 swim backstroke @ 1:20, desc 25's 1-3, focus on FAST TURNS/BO'S
1 x 50 swim FAST backstroke- put it all together here- get time & then go 1 x 25 drill (75 all @ 1:40)
No rest between sets. Rotate 1 spot after 2nd set; 3rd set is choice stroke
4 times through:
4 x 100 swim/kick by 50's @ 1:40 in primary stroke- except #3 is always swim IM @ 1:20; desc 100's sw/k 1-3 to something JUICY
1 x 100* swim free br3 @ 1:10
Check HR after each round, then rotate 1 spot
*this 100 is a 150 @ 1:40 in even rounds
With fins...
"The Usual" in sets of 4- all @ :40; except DISTANCE...
DISTANCE-
3 times through
4 x 100 @ 1:20- 75 swim at GP/25 drill
2 x 125 swim free br3 @ 1:30- hold stroke count
4 x 100 swim at GP @ 1:30
Check HR after#4, then get right into...
1 x 450- pull/drill/pull by 150's (desc 150's pull to what you can); include fist drill on drilling
1:00 rest between rounds
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 and be sure to follow the schedule changes for your group (on the website). Have a great day!
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