1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
2 x 100 @ 1:45- choice drill/breast pull dolph kick by 50's); 3rd round breast drill is free kick
1 x out & back @ :40- all FAST UDK
1 x 50 kick FAST @ :50, focus on 4 FAST UDK's
1 x out & back @ :30- all FAST UDK
No rest between sets, check HR after 3rd round, then fins off
3 rounds of:
9 x 50 (odds & evens) @ :50/:40 or @ :55/:45
odds, swim build to race pace in primary stroke
evens, swim long & strong free, make interval
1 x 150 swim free or back desc 50's 1-3 (in 2nd round go 300, desc 100's 1-3; in 3rd round go 450, desc 150's 1-3)
With shnorkel & buoys, finish up with with 50's choice pulling desc sets of 3 @ 1:00 (odd rounds) or @ :10 rest (even rounds)
Warmdown a bit before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Be on the lookout mid-week for an update on schedule changes at the end of the week due to the PVS meets. Have a great day!
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