1:00 rest
Four athletes from Montour (one from MOON) showed up and went the following...
With fins, 3 rounds of:
4 x 25 stroke drill @ :35
2 x 50 swim/kick by 25's (same stroke as 25's drill), desc 1-2 @ :55
1 x 50 kick on back @ :30
No rest between rds1&2; take :30 extra rest after 2nd rd.
Go free/MRS (no free)/choice (only one stroke, no free) by round
After 3rd rd, check HR/fins of, then...
1 x 100- drill/kick/drill/skulling by 25's
1:00 rest
2 times through:
9* x 100 swim free br3 or 4/2; go 2 @ 1:20 strong & even, 1 @ 1:10- make it, not sloppy
2 x 50 kick/drill by 25's @ 1:10 in MRS
4 x 50 swim in MRS @ :55, desc to fast; #3 is always strong/even free br3 or 4/2 @ :40
:30 rest/check HR
3 x 50 swim MRS (no free) at 200 goal pace @ 1:00/50 easy choice @ 1:30
3 x 50 swim MRS (same as above) at 200 gp @ :50/50 easy choice @ 1:30
3 x 50 swim MRS at 200 gp @ :10 rest/check HR/50 easy choice
1 x 350 pull free w/shnorkel & choice equip- go odd 50's smooth/even 50's move
Check HR/1:00 rest
*Round 2, go the 100's @ 1:15 (2) and 1:05 (1)- don't get sloppy on the 100 @ 1:05
In Rd2, all 50's gp can be free (but all the same stroke)
If there is time...
Work on starts before you go.
Do an excellent job with your HW tonight & be sure to thank your parents for driving you all over the PGH for workout each day. Remember, tomorrow is at South Fayette for everybody. Have a great day!
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