1:00 rest
6 x 100 @ 1:45-
odds- 50 drill/50 kick on back in primary stroke
evens- 50 fist free drill, 25 choice, 25 FAST UDK
6 x 75 @ 1:20- 25 dolphin kick w/boards, 25 choice kick on back (UDK to 1/2way), 25 swim FAST breakout to 1/2way, then FAST UDK to the end
18 x 25 kick-
1 FAST choice @ :45
1 FAST primary stroke @ :35
1 FAST FREE @ :25
Middle 6 x 25 are on back
Last 6 x 25 are @ :40/:30/:20
1:00 rest, check HR
2 rounds of:
3 x 50 @ :50- swim/kick by 25's in primary stroke NO FREE, desc 1-3
1 x 150 swim free (or back) @ 1:50
No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...
1 x 400 IM- 75 swim, 25 kick (100 of each stroke, IM order), should be within :20 of best 400 IM.
Check HR, then 1:00 rest
2 rounds of:
3 x 50 swim IM order by 25's @ :50- FAST TURNS throughout
1 x 150 swim free (or back) @ 1:50
No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...
1 x 400 swim/kick by 50's in primary stroke, desc 1-4 to something JUICY!
Check HR, then 1:00 rest
2 rounds of:
3 x 50 swim/kick by 25's in 4th best stroke, desc 1-3 to what you can (NO FREE)
1 x 150 swim free (or back) @ 1:50
No rest between 1st & 2nd round; after 2nd round, check HR, :30 rest, then...
1 x 400 swim or pull free (your choice) WITH SHNORKELS, desc 100's 1-4 something giddyup! Hand touch at the 300 to get last 100 time- ok.
Check HR, then 1;00 rest
DISTANCE-
2 x 300 swim @ :20 rest, desc 100's (cruise/strong/FAST by 100's)
2 x 300 pull w/shnorkel @ :20 rest, desc 100's same as swim above
1:00 rest, check HR, then repeat set @ :10 rest
Everybody else finish up with...
With fins:
6 x 25 as follows:
odds are 15 swim FAST/10 drill @ :35
evens are all swim FAST @ :15
After #6, :30 extra rest, then...
1 x 50 FAST UDK LUNGBUSTER/SWIM by 25's (same stroke as 25's), goal is 50 best time
1:00 rest between sets, change strokes after every two rounds
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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