1:00 rest
3 rounds, everything @ 2:00
2 x 125- 50 fist free drill/75 dr-k-dr by 25's, NO FREE on 75
1 x 150 swim neg split- NO FREE in 3rd round
No rest between rounds, check HR after 3rd round, then 1:00 rest
18 x 25 in sets of 3's as follows:
1- swim 15y FAST, 10y drill @ :35
2- all swim at 200 setup @ :25
3- all swim FAST @ :15
Go 2 rounds free, 2 rounds primary NO FREE, 2 rounds choice (same stroke for last 2 sets)
After each set of 6, check HR & take :30 rest
4 rounds of:
1 x 75 @ 1:10- 25 kick FAST w/boards, 50 swim choice FAST TURN
1 x 50 kick FAST for time time with boards @ :50
Go 2 rounds free, 2 rounds NO FREE
No rest between rounds, check HR after 4th round, then continue into...
1 x 100 drill/choice by 25's
1:00 rest
Two options-
A)
2 rounds of (Distance group, go 1 round, then move to Lane 10):
3 x 150 @ 2:30-
#1- 50 kick FAST wboards/100 swim
#2- 100 kick FAST wboards/50 swim
#3- all kick FAST w/boards
3 x 100 @ 2:30- all kick w/boards, BEST AVERAGE
Check HR & then 100 easy before starting 2nd round (different kick in 2nd round)
OR...
B)
Same "4 rounds of" above (75 & 50), except with SHNORKELS, followed by...
3 x 100 kick @ 2:30- BEST AVERAGE
DISTANCE GROUP-
2 sets of:
6 x 250's swim, odd 50's free, even 50's NO FREE, desc 1-2's
2 @ 3:30
2 @ 3:20
2 @ 3:10
Check HR after 1st round, then 50 easy choice
Everybody else, finish up with...
2* rounds (may not finish 2nd round, so hustle to get started):
4 x 50 swim @ :45- #3 is all kick with boards
4 x 50 swim @ :45- #'s 1&3 are all kick with boards
4 x 50 @ :45, all kick with boards, except #2 is swim
4 x 50 swim/kick by 25's @ :50, desc 1-4 to something JUICY!
1:00 rest between rounds, not more than that
*in 2nd round, all 50's are @ :40, except last round (swim/kick) is @ :55 desc 1-4 to smoking FAST
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Tomorrow morning we'll warm up quickly and get to some fast swimming in your primary stroke, be ready. Have a great day!
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