1:00 rest
With fins, 2 sets of (fins for 1st set only):
4 x 100 @ 1:40- 25 bpk, 50 breast pull w/dolph kick, 25 FAST UDK on stomach
8 x 25 @ :40-
odds, breast pull free kick drill
evens, choice drill in primary stroke NO FREE
Check HR after 1st round, then take fins off for 2nd round
After 2nd round, check HR, then get right into...
3 x 200 swim @ :20 rest-
desc 50's 1-3 to what you can, last 50 drill
These should be primary stroke, except last 200 can be choice (but all one stroke)
1:00 rest, check HR & get water
3 options today:
A)
3 rounds of:
1 x 75 sw/k/sw by 25's @ 1:15
3 x 25 @ :35- 15y swim FAST, 10y drill (EXCEPT, #2 is all swim FAST @ :20)
1* x 50 @ 1:00- swim FAST from a dive (FAD)
*in 2nd set, go 2 x 50 @ :10 rest (1st 50 FAD)
*in 3rd set, go 3 x 50 @ :10 rest (1st 50 FAD)
After 3rd round, put on fins & finish up with...
24 x 25 @ :40- the usual in sets of 4
B)
50 x 50 @ :50- your choice, but break them up in sets of 10
ex: 10 swim free br3/5 by 25's, 10 swim/kick by 25's, 10 swim IM order, etc...
Check HR after #50, then...
With fins, finish up with:
24 x 25 @ :40- the usual in sets of 4
C)
DISTANCE (racing the mile tomorrow)-
Can go Meet Warmup, fin set (usual) or the following:
Until you feel ready for tomorrow-
1 x 75 sw-k-sw by 25's NO FREE @ 1:15
1 x 100 swim free br3 @ 1:30- get time & descend
After 5th & 10th rounds...
2 x 300 pull @ :20 rest w/shnorkel & choice equip, desc 1-2
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYLANDS. Good luck to everybody racing the mile tomorrow. REMEMBER, the St. James group and the SrS workouts tomorrow are at CM, 4:30-6:30p. Have a great day!
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