1:00 rest
3 rounds of:
3 x 50 drill @ 1:00
1 x 50 kick on back @ :50- FAST turn, focus on 4 FAST UDK's off each wall
1 x 75 sw/k/sw by 25's @ 1:10- same stroke as 50's drill; 4 FAST UDK's throughout
No rest between sets, check HR after 3rd round, then 1:00 rest
12 x 25 fly drill @ :35 (fly pull free kick drill), except #'s 3, 5, 7 & 10 are swim build to FAST
:30 rest, check HR after #12, then continue right into...
15 x 100 in sets of 5 as follows:
1-3, swim 25 fly/75 free br3 desc 1-3 @ 1:25
#4- swim free br3 @ 1:05 (or @ 1:10 if necessary)
#5- swim/kick by 50's FAST, :10 rest at the 50 (same stroke as 1st 25 of the 1st 3 x 100's), all @ 2:30
In 2nd round of 5, 1st 25 of 100's 1-3 is primary stroke NO FREE
In 3rd round of 5, 1st 25 of 100's 1-3 is choice NO FREE (all the same stroke though)
No rest between rounds of 5
Finish up with...
1 x 50 drill @ 1:00
3* x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00 (+ :05 per round)
1 x 150 swim free or back (can be pull free, but then all of them should be pull free)- get time & desc through every round
*add 1 x 50 per round, all at 2nd 50 split of 100 Goal Time
+add :05 per round, so 2nd round all 4 x 50 @ 1:05; 3rd round all 5 x 50 @ 1:10, etc...
Only :30 rest between rounds, check HR
Warmdown a bit before you head over to IHOP for b'fast. I'll try to get to everybody for Best/4th Best/Different or Better; if not today, then tomorrow morning at Broadlands. Wear your sunscreen today & get excited for ISCA. Have a great day!
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