1:00 rest
3 rounds of:
4 x 50 @ 1:00- drill/kick by 25's, focus on FAST UDK's
3 x out&backs w/boards @ :35* (#2 is always UDK)
2 x 75 @ 1:20- 25 kick free head out, 50 swim FAST TURN (50 swim is same as drill on 50's above)
No rest between rounds, change stroke by round
*out&backs get :05 faster by round
Check HR after 3rd round, then 1:00 rest
3 times through:
4 x 50 kick @ :55- except #3 is always @ :45
3 x 50 swim/kick by 25's @ :55 desc 1-3 (gets :05 faster by round); change stroke by round
1 x 75 swim choice @ :55 (gets :05 faster by round)
1:00 rest after 2nd round, check HR, then 3rd round before water break
SPRINT SET-
5 times through: all 25's are RACE PACE, same stroke throughout
10 x 25 swim at RACE PACE @ 1:00* (#6 is drill, bank the rest)
*gets :05 faster by round
1:00 rest (50 easy if you'd like) between rounds
DISTANCE- LONG SWIM
3x through:
350- odd 50's swim NO FREE fast turns/even 50's kick FAST UDK's
250- swim free, desc 1-3 to giddyup
Check HR after 3rd time through
Ella, finish with pacework
Ainsley, finish with the usual w/fins
STROKE GROUPS-
AMRAP:
4 x 50 swim at 200 GP @ 1:00*
100 easy choice between rounds
*every 3rd round is 3 x 50 (not 4) swim at 200 GP @ :10 rest
At 7:00a, finish up with...
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