1:00 rest
18 x 25 in 3's-
1-2, drill @ :35
#3, swim fast (same stroke as drill) @ :20
Change stroke after 6 and 12
Check HR after #18/fins off
50 easy
1:00 rest
3 rounds of:
2 x 75 swim @ 1:05- 25 fly/50 choice
1 x 100 swim/kick by 50's (MRS, no free) @ 1:40, get time & desc 1-3
No rest between rounds, check HR after each round
3x:
3 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time (avg gets faster by round)
2 x 25 swim in MRS (no free)-
1st 25 is swim at 200 set up @ :35
2nd 25 is swim max effort @ :25
No rest between rounds
Check HR after 3rd round, then...
150 choice/skulling by 25's
1:00 rest
6 x 175 @ 5:00 as follows:
100 swim smooth free from a dive (as fast as you can keeping it smooth & long)
75 swim max effort in MRS (no free)- crank it up here
Get time, then 75 easy choice
With fins, finish up with...
AMRAP-
4 x 25 swim fast @ :45* (#2 is always @ :25); interval gets :10 faster by rd (3rd rd all @ :25)
1 x 50 fast for time @ 1:00- go 25 udk on stomach/25 swim max effort, target 50 best time
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and thank your parents for driving you to workout this morning. Have a great day!
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