1:00 rest
With fins:
8 x 75 in 2's as follows...
1-2, 25 breast pull free kick drill, then 50 choice drill
3-4, breast pull w/dolphin kick & FLIP TURNS, desc 1-2 to restaurant quality
1st round of 4 x 75's @ 1:20, last round of 4 @ 1:10
Good job with the drills, FAST UDK throughout
After #8, check HR & then take fins off for...
6 x 100 @ 1:40, odds & evens:
odds- 25 drill choice (NO FREE), 75 kick on back (desc 25's 1-3)
evens- 25 FAST UDK on stomach, 75 swim/kick/swim by 25's; last 75 should be the stroke you drill on the odd 100's (NO FREE); desc this 75 1-3 to something JUICY
Check HR, then 1:00 rest
1 x 300- each 100 is 25 kick build, 50 drill, 25 swim from a dive build to RACE PACE. Change strokes by 100's, check HR after 3rd 100
1:00 rest, get ready for the "Durty Thurty Thursday" set...
30 x 100 as follows, in sets of 10:
1-10:
odds are 25 swim fly (build), 75 swim back (tempo)
evens are 75 swim back (tempo, more aggressive turns), 25 swim breast (BIG FAT kick)
#'s 1-6 @ 1:35 (desc odds 1-3 and evens 1-3)
Last 4 @ 1:25, make interval- who can keep descending???
11-20:
all @ 1:40 swim/kick by 50's in primary stroke NO FREE, desc (1-7) to giddyup; EXCEPT, #'s 3, 5 & 7 are all swim free br3 @ 1:10- make interval!
21-30:
odds- swim STRONG neg split free br3 @ 1:20
evens- swim IM desc 1-5 to something ROBUST @ 1:40
Check HR, then 1:00 rest
DISTANCE GROUP, AMRAP:
2 x 150 swim free @ 2:00, desc 1-2 (can use choice equip)
1 x 175 swim free br3 @ 2:00- make interval!
2 x 150 swim free @ 2:00, desc 1-2, faster than 1st 150's
1 x 75 swim FAST for time free
Check HR, then 100 easy choice drill (whole round @ 14:00, no additional rest after the 100 drill)
Until you have to get out...
1 x 1/2 pool sprint @ :25 (breakout)
1 x 1/2 pool sprint @ :25 (finish)
Hop out, on the top in groups, :10 apart...
1 x 50 RACE from a dive to the turn, then drill back, all @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Have a great day!
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