1:00 rest
4 rounds of:
1 x 25 choice fly drill @ :45
1 x 25 fly pull free kick drill @ :35
1 x 25 swim fly build to FAST @ :25
1 x 25 FAST UDK @ :30 (on stomach)
1 x 100 drill/kick by 25's in primary stroke NO FREE, @ 1:40
No extra rest between rounds
Check HR after 4th round, then 1:00 rest
3 times through:
5 x 50 @ :50 (3rd round @ :45) as follows:
1&3, swim fly/free by 25's
2&5, swim primary/choice by 25's
#4- all swim free @ :35
1 x 5:00 swim- every 3rd 25 is swim primary stroke NO FREE build to RACE PACE TURN
Check HR after each 5:00 swim, then 1:00 rest
STROKE GROUPS-
2 times through
8 x 75 @ 1:30, 1 FAST/1 easy- keep track of FAST 75's
MYSTERY SET (3 x 100 best average @ 3:00)- we did not get to these as we started the 8 x 75 over (2x)
After we started over the 2nd time, we finished with 9 x 150 swim with fins desc 1-3's @ 2:40
DISTANCE GROUP-
3 rounds of:
400's @ 5:40 as follows:
150 FAST/250 easy
250 FAST/150 easy
400* FAST
*400 wound up being 4 x 100 swim best average @ :20 rest in 2nd/3rd sets
Finished up with the usual (24 x 25 w/fins in 4's, all @ :40)
Warmdown a bit before you get out. Do some HW today & don't waste your time off. Regular schedule the rest of the week, except Friday RACE DAY is at CM (regular time). Have a great day!
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