1:00 rest
With fins:
16 x 50 in sets of 4:
1- drill @ 1:00
2- 1/2 UDK on stomach, 1/2 drill @ 1:00
3- 1/2 UDK (choice, stomach or back), 1/2 swim build @ :50
4- all kick on back @ :40
Check HR after #16, then fins off and right into...
1 x 300- by 100's, go 50 drill/50 kick, 100 swim FAST TURN, 50 drill/50 skulling
Check HR again, then 1:00 rest
4 rounds of:
1 x 150 swim choice, desc 50's 1-3 to what you can @ 2:30
1 x 250 @ 4:30-
150 swim (by 50's) primary/choice/primary (faster); 50 kick FAST, last 50 drill
5 x 50 swim at Goal Pace in primary stroke-
odd rounds @ 1:10
even rounds @ :10 rest
Check HR after each round, can go a 50 easy drill
With fins, finish up with:
50's swim descend 1-3's @ 1:00, change up the stroke after each set of 3
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.
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