1:00 rest
With fins:
18 x 25 in 6's (3x)-
3- fly drill @ :40
2- swim fly (build, then FAST by 25's) @ :20
1- FAST UDK @ :20
Check HR after #18, then take fins off for...
12 x 75 in 3's- all @ 1:10
1- swim fly/50 free
2- fly/back/free by 25's
3- fly/back/breast by 25's
2* times through (intervals can be 2:15 & 1:15 if needed; try 1:10 first):
1 x 150 swim neg split free br3, 1st 25 is always swim primary stroke build to FAST TURN @ 2:10
1 x 100 swim free br3 make interval @ 1:10
1 x 150- as above
2 x 100- as above
1 x 150- as above
3 x 100- as above
Check HR
*In 2nd set, 1st 25 of 150 is 4th best stroke and 1st 25 of 100's is primary stroke, NO FREE
BONUS 3rd set...swum by EW as follows:
150's were 25 swim in 4th best stroke, then 125 swim free br3 @ 2:15
100's were 50 primary stroke NO FREE/50 free, all @ 1:20
2 rounds of:
7 x 125 as follows-
Odds @ 1:50 (or 2:00)- 1st 25 swim primary, last 25 kick on back- always the same
Evens-
Backstrokers go @ 1:50 (#2), @ 1:40 (#4), @ 1:30 (#6)
Breaststroke/flyers go @ 1:40 as follows:
#2- 1st 25 is swim breast or fly, rest is free br 3
#4- 1st & 3rd 25's are swim breast or fly, rest is swim free br3
#6- swim odd 25's breast or fly, evens are swim free br3
Check HR after 1st round, then 1:00 rest before 2nd round
Until 10a, finish up with...
50's @ 1:00 as follows:
1- 35y swim FAST/15y drill
2- 25y swim FAST/25y drill
3- 15y swim FAST/35y drill
Change stroke after each round of 3
Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Be sure to get onto the website and declare for your Greensboro events. We'll go aerobic through this week before shifting "back to work" next weekend. Have a great day!
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