We integrated "dryland work" into today's workout, which really kept the blood flowing and changed it up for the swimmers. Try to attack each round ALL OUT and HARD in order to enjoy a leisurely EZ 50 at the end of each.
**BE CAREFUL when performing any of the "get outs", etc. Watch not to slip, hit parts of your body against the gutter, etc.
**Substitutions: if you are physically unable to get out of the pool without using a ladder, you can substitute :30s HARD WALL KICKING or 5 streamlined launches off the bottom of the pool.
w/u: 100 dolphin dives
200 IM drill
6 x 100 kicking with board @ :15sR
25 regular kick, 25 board dives, repeat
12 x 25 @ :35
Odds - FAST off the wall, dive down before flags and finish underwater
Evens - Non-Free
MS: 3 ROUNDS OF THE FOLLOWING:
100 free with 5 “In & Outs”** at the 50 @ :20sR
200 as 50 non-free/50 free @ :20sR
100 ALL OUT free @ :20sR
5 “PULL UPS” at the 50
5 “AIR SQUATS” at the 100
50 EZ AFTER EACH ROUND
"In & Outs" - athlete must climb completely out of the pool (both feet onto the gutter) and then climb back in
Pull Ups - act as though you’re getting out of the pull, but stop when elbows are fully extended
Air Squats - stationery squats with legs about shoulder width apart, get LOW, straight back