1:00 rest
3 sets of:
2 x 100 @ 2:15- 25 BPK, 25 drill (3rd round, NO FREE drill)
2x{ 1 x 50 @ 1:00- 15m UDK, 35m swim build to FAST)
{ 1 x out & back @ :30 (hustle here), out is UDK on stomach, fwd ss, then back is swim FAST
No rest between sets, NO FREE in 3rd set
Check HR after 3rd round, then 1:00 rest
3 rounds of, all @ :55
3 x 50 swim free br3- long & strong
2 x 50 swim/kick by 25's in primary stroke NO FREE
1 x 50 kick on back, focus on UDK's
1 x 50 swim free br3, long & strong
2 x 50 swim IM order by 25's (NO FREE)
3 x 50 kick on back- go these 3 @ 1:00, focus on FAST UDK's & desc 1-3
Check HR after last 50 in each round, then :30 extra rest; then...
STROKE GROUPS-
3 x 100 swim free/primary stroke by 50's, desc 1-3 @ 1:45 (@ 2:00 in 2nd round; @ 2:15 in 3rd round)
DISTANCE GROUP-
3 x 150 pull free w/shnorkel & choice equip @ 2:30, desc 1-3 to what you can
Check HR & 1:00 rest between rounds (but not more than 1:00 rest)
After 3rd round...
1 x 200 drill/choice/drill/skulling by 25's
Check HR again
Finish up with...
15m sprints from a dive (walkbacks), 4 free, 4 NO FREE
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule through the week, but be sure to return Teresa's email about the schedule for the 1st week of NOvember so we know how to schedule. Have a great day!
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