1:00 rest
With fins, 4 rounds of:
2 x 25 drill @ :35
1 x 37.5 @ 1:20- go 25y swim max effort/fast udk to midpool
No rest between rounds
Go 2 rounds free, 2 rounds no free
After last round, check HR/fins off, then...
150 kick/skulling by 25's
1:00 rest
3 rounds of:
1 x 75 swim free br3 or 4/2 @ 1:05, go 50 smooth/25 add kick
2 x 50 sw/kick by 25's in MRS (no free) @ :55, desc 1-2
1 x 75 swim free as above @ :55, except go 25 smooth/50 big kick
2 x 25 swim max effort in MRS (same stroke as 50's sw-k above) @ :35*
Check HR after each round, then out/back easy
*25's in 2nd rd @ :30, in 3rd rd @ :25
After 3rd rd...
100 dr-k-dr-choice by 25's
1:00 rest
LONG SWIM-
3 times through:
75 swim IM (no free)
75 swim free br3 or 4/2, go 50 long & strong/25 add kick
75 in MRS (no free), go swim strong/kick on back/swim faster by 25's
75 kick on back- kick firm free on surface, but fast udk's off each turn
250 swim free (or back)- hand touch to get times, desc 1-3 to something legit!
Check HR after 3rd time through, then 50 easy
1:00 rest
With fins, finish up with...
AMRAP-
3 x 25 swim @ :25/:35/:45 as follows:
1- swim strong @ :25
2- swim max effort @ :35
3- swim 15y max effort/10y udk- all max effort @ :45
1 x 50 race (swim) same stroke as 25's, target your best 50 SCY time, @ 1:30
No additional rest between rounds.
Change stroke after every two rounds.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Tomorrow at South Fayette. Have a great day!
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