1:00 rest
With fins, 3 sets of:
1 x 75 @ 1:15- 50 drill, 25 FAST UDK
1 x 100 @ 1:45- 25 choice fly drill, 50 kick (UDK/arms up on back), 25 choice breast drill
4 x 25 odds/evens: odds swim build @ :35, evens FAST UDK on stomach @ :20
:30 rest between rounds, check HR
After 3rd take off fins
The following set ("3x kick set" then either "stroke group" or "distance") is done twice:
3 rounds of:
1 x 225 @ 4:00- by 75's, go free (long & strong)/IM kick on back/free (faster)
3 x 75 swim/kick/swim by 25's @ 1:20, desc 1-3 to something JUICY!
No rest between sets. For the 75's go 1 round each of fly, back & breast
Check HR after 3rd round, then 1:00 rest
3 rounds of:
5 x 25 kick all FAST w/boards-
odds @ :40- free kick/fwd ss @ midpool/dolph kick to the end
evens @ :20
1 x 75 @ 1:20- 25 kick FAST w/boards, 50 kick FAST on back (4 FAST UDK's)
1 x 75 @ 1:20- 50 swim FAST, 25 kick FAST
No rest between sets. Check HR after 3rd set, then 1:00 rest
STROKE GROUPS-
8 x 50 @ :45 (even 50's @ :50 if needed)-
odd 50- swim free w/FAST TURN
even 50- swim 2 x 25 swim FAST @ :10 rest
1:00 rest after #8, check HR immediately & OML
DISTANCE-
3 x 350 swim free (1 can be pull with shnorkel & choice equip)-
1 @ 4:50, 1 @ 4:30, 1 @ 4:10
Check HR immediately & OML
After 2nd set, finish up with...
50's kick @ :55- 1 FAST w/boards, 1 easy on back
Before you get out, go 4 x 50 drill/skulling by 25's @ :10 rest
Do an excellent job in school today- and with your DRYLANDS. Remember, our schedule for the rest of the week is as follows:
Wednesday, regular workouts (AM), no PM workouts;
Thursday & Friday- OFF
Saturday & Sunday, regular workout schedule at all three sites
Have a great day!
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