1:00 rest
With fins:
12 x 50 in 4 sets of 3:
1-2, all drill
#3- swim build to 25m, then last 25m is FAST UDK
Mix up the strokes by 3's if you'd like
Go 6 @ 1:00, 6 @ :50
Check HR & take fins off, continue right into...
300- 150 drill/kick/drill, then last 150 is swim DPS, but with FAST TURNS
Check HR again, then 1:00 rest
5 rounds of:
2 x 100 swim free br3, long & strong into the turn, then BIG KICK on the 2nd half; @ 1:35, gets :05 faster by round, last round @ 1:15
4 x 50 swim in primary stroke @ 1:00- swim desc 1-3 to FAST (#3 from a dive), #4 is kick FAST for time
Check HR
After odd rounds....
1 x 300 pull free w/shnorkel & choice equip, desc 1-3 to something JUICY
1:00 rest after odd rounds
With fins, finish up with AMRAP of...
1 x 50 @ 1:00- 15m swim FAST/35m drill
1 x 50 @ 1:00- 35m swim FAST/15m drill
1 x "out & back" to 15m- all FAST UDK @ :30
1 x 50 swim all FAST for time @ 1:00
No rets between sets
Odd rounds free, even rounds NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Good luck to everybody racing at the DISTANCE MEET today. Regular schedule all this week, including DRYLANDS. Have a great day!
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