1:00 rest
With fins:
12 x 100 as follows-
1- all drill @ 1:50
2- swim (build)/kick by 50's @ 1:50
3- all kick on back @ 1:30- focus on FAST UDK's past the flags
No rest between rounds of 3
Go odd rounds of 3 free, even rounds of 3 NO FREE
After #12, check HR, then take fins off & get right into...
1 x 300 as follows:
All drill on the start end of the pool (25M out from the start end); and all swim on the turn end of the pool- all turns & breakouts are FAST
1:00 rest, check HR
Break into either DISTANCE or STROKE groups...
DISTANCE-
6* rounds of:
1 x 250 @ 4:00- 100 swim smooth (DPS), 50 drill, 100 swim faster
1 x 150 @ 2:30- 100 L&S (hand touch-ok), 50 swim at 200 setup
6 x 50 swim at GP @ 1:00
*in even rounds, the 150 is swim IM @ 2:40, and the 6 x 50 GP are 4 x 50 GP swim @ :15 rest
Check HR after each round, then 1:00 rest
After last round...
1 x 800 pull w/shnorkel & choice equip, desc 200's to something giddyup!
STROKE GROUPS-
4 rounds of:
4 x 150-
1- drill/swim/drill by 50's @ 2:45, build 50 swim
2- swim/drill/swim by 50's @ 2:35- 50's swim are L&S and 200 setup, by 50's
3- swim L&S free @ 2:20
4- swim 3 x 50 at 200 GP @ 1:10 (in even rounds go @ :15 rest
Check HR after each round, then 1:00 rest
With fins, finish up with 50's swim @ 1:00- 1 FAST/1 easy, then 2/1, then 3/1, then back down
Warmdown a bit before you get out, enjoy your time off this week, but stay on top of your DRYLANDS & be sure to do a little schoolwork each day. Regular schedule through the week. Have a great day!
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