1:00 rest
50's are in 4th best stroke, NO FREE
6 x 50 @ 1:00- drill/kick on back by 25's- focus on 4 FAST UDK's off each wall, good feel for h20
4 rounds of:
1 x 50 @ :50- swim 4th best stroke/free by 25's (NO FREE on 1st 25), build to FAST TURN
1 x 75 @ 1:20- kick/swim/kick by 25's, all in 4th best stroke NO FREE
No rest between rounds, check HR after last round, then get right into...
1 x 150 swim/choice by 25's- build swim to FAST TURN
Check HR again, then 1:00 rest
18 x 50 in sets of 6:
1-6, 2 swim/kick descend NO FREE @ :50, 1 swim free br3 FAST TURN @ ;$0
7-12, 2 swim IM order by 25's NO FREE @ :50, 1 kick FAST w/boards @ :40
:30 rest
13-18, swim NO FREE @ :50, desc 1-4 (because #'s 3 & 5 are swim free br3 @ :35)
Check HR, get water
1:00 rest
3 rounds of:
3 x 150 @ 2:30 (college group can go @ 2:20) in 4th best stroke-
odds- swim/kick by 25's, desc 50's 1-3 to giddyup
#2- 50 swim FAST TURN, 100 kick w/boards
3 x 125 swim free br3 or back @ 1:30 (can go @ 1:40 if entire lane is going @ 1:40)
1:00 rest after 1st round, check HR & get water
:30 rest after 2nd round, check HR & get water
If there is time, finish up with...
24 x 25's in sets of 4- the usual, except they're all KICK
Odd rounds of 4 @ :45
Even rounds of 4 @ :30
Middle 2 rounds of 4 on back, focus on FAST UDK's
Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today & get excited for our RACE DAY tomorrow morning- last workout until next year, make sure you're ready. Have a great day!
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