1:00 rest
With fins:
6 x 100 @ 1:40- 75 breast pull w/dolph kick & flip turns, last 25 is FAST UDK on stomach
Take fins off...
15 x 25 in sets of 3:
1-2, breast pull w/free kick @ :40
#3, FAST UDK dolphin kick @ :35* (*gets :05 FASTER by round, so last 25 is @ :15!!)
Check HR, :30 rest, then...
1 x 75 swim breaststroke, desc the 3 x 25's to FAST
Check HR again, then 1:00 rest
2 sets of:
3 x 100 swim free br3 @ 1:25- 3rd 25 is always breaststroke, except 2nd 100 is swim IM @ 1:35
3 x 50 swim/kick breast by 25's @ :55, desc 1-3 to what you can
1 x 100 swim/kick w/boards (by 50's) FAST for time @ 1:45
3 x 100- as above, except all 3 are @ 1:25
3 x 50- as above
1 x 100- as above, FASTER than 1st 100
Check HR, then :30 rest, then...
2 x 250 swim or pull free w/shnorkel @ 3:30 desc 1-2 to what you can, giddyup on #2
Check HR, 1:00 rest between rounds
Warmdown a bit before you get out. If you're staying for the clinic, get out & get something to drink before we get started (open turns today). Regular schedule tomorrow, except the St. James group is at CM, 4:30-6:30p. Have a great day!
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