1:00 rest
W/fins, 3 times through:
6 x 25 @ :35 as follows:
1-2, choice drill
#3- all FAST UDK on stomach @ :20
4-6, breast pull w/free kick drill
3 x 50 kick @ :40*- kick on back, except #2 is an out & back, ALL FAST UDK
*interval on the 3 x 50 gets :05 faster by round.
No rest between sets
Check HR after 3rd round, then take fins off
2 rounds of:
4 x 25 @ :35- swim FAST breakout & 2 stroke cycles (primary stroke), then drill (same stroke)
3 x 100 swim @ 1:30*- 1st 25 is same stroke as 25's above (build to turn), then 75 swim choice
*100's are @ 1:20 in 2nd round
No rest between rounds
Check HR after 2nd set, then 1:00 rest
Two options today:
LONG SWIM-
2 times through:
3 x 350- 100 swim IM/75 kick on back, then 175 swim free (desc 1-3 to FAST)
After 3rd 350...
2 x 300 pull w/shnorkel & choice equip @ :10 rest, desc these to what you can...
After 2nd time through, check HR, then warmdown
STROKE GROUPS-
AMRAP:
6 x 25 @ :35 (middle 2 x 25 @ :25)- start end of the pool is always FAST, turn end is drill
200- by 75/50/75 as follows:
75 swim at 200 setup, check time, then right into...
50 drill (same stroke)
:20 rest, get out...
75 from a dive FAST for time
Change strokes after every 3 rounds (25's & 200 are the same stroke)
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Please remind your parents to be on the ZOOM tonight, we'll go over the meets for the next couple of months. Have a great day!
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