1:00 rest
With fins, 2 sets of:
3 x 75 @ 1:15, 2 dolph kicks 1 breast pull (w/FLIP TURNS), desc 1-3 to giddyup
5 x 25*-
odds @ :40 choice drill
evens @ :20 FAST UDK on stomach or back, make interval
*in 2nd round, go odds FAST UDK @ :20 and evens choice drill @ :40
No rest between sets, check HR after 2nd set, then take fins off & get right into...
1 x 200 @ 3:30- by 25's, go kick FAST (1/2way UDK) then drill choice by 25's
1 x 200- 50 kick/25 drill/50 kick faster/25 drill/50 kick FASTEST of the bunch
Check HR then 1:00 rest, get water
4 rounds of:
3 x 125 @ 1:45-
odd 125's are 25 swim NO FREE FAST TURN, then 100 swim choice, desc these 1-3
#2 is 100 swim IM, 25 kick free on back- hustle to make the interval!
1 x 75 FAST- different by round:
1st round, 50 fly/25 back
2nd round, 50 back/25 breast
3rd round, 50 breast/25 free
4th round, 50 free/25 fly
Keep track of times from the 75's, add up for 300 total
After 4th round...
1 x 300 swim IM (75 of each stroke, IM order) RACE from a dive; how close can you come to your add-up time from the 75's?
Finish up with...
DISTANCE-
4 rounds of (may only get 3):
1 x 12:00 swim, keep track of distance & increase that distance 1-4
3 x 100 swim/kick by 50's desc 1-3 NO FREE @ 1:50
1 x 75 swim FAST for time, 50 in 4th best stroke NO FREE/25 free w/BIG KICK
Check HR, 1:00 rest between rounds, get water
STROKE GROUPS-
AMRAP...
1 x 5:00 swim @ 6:00
4 x 75 @ 1:20- 25 FAST UDK on stomach, 50 swim DPS, count strokes desc 1-4
6 x 25 @ :35*-
odd 25's are 15y swim FAST/10y drill
even 25's are swim build to FAST FINISH
*every 3rd round these 25's are @ :25, giddyup!
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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