1:00 rest
With fins, 5x through:
2 x 50 drill choice/drill NO FREE by 25's, all @ 1:00
1 x 25 UDK, "corkscrew" style @ :40, except 3rd & 5th rounds are all FAST UDK on stomach @ :20)
No rest between rounds, come back to start end after 5th round & take off fins. Then...
3 rounds of:
1 x 75 drill/kick (FAST)/drill by 25's @ 1:20- drill is primary stroke
1* x 50 swim FAST TURN (same stroke as drill above) @ :40- 2nd 25 can be swim free
1 x 125 swim free br3, get time & desc 1-3 to something JUICY
:30 rest between rounds, check HR after each 125
*add 2 x 50 in each round (2nd round = 3 x 50, then 5 x 50 in 3rd round)
1 x 300- drill/swim/drill/skulling by 25's- change strokes by 100's, okay (NO FREE on 3rd 100)
Get ready...
3 rounds of:
4 x 50 swim at 200 GP @ 1:00
1 x 150 @ 3:00- drill/choice by 25's
4 x 50 swim @ 200 GP @ :10 rest (same stroke as 4 x 50 @ 1:00)
1 x 150- as above
1st 2 rounds are primary stroke, 3rd round can be free
Finish up with...
With fins:
24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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