1:00 rest
With buoys & shnorkels,
2 rounds of:
4 x 75 @ 1:30-
go 50 ra2 la2 free drill, last 25 is kick free w/buoy out front
4 x 50 @ 1:00- go swim/fist free drill, count strokes on both...
1 x 150* pull free desc 50's 1-3 to WYC
Check HR
*in rd2, the 150 is swim (desc 50's 1-3)
With fins, 3 rounds of:
6* x 25 drill in MRS @ :35 (*3&5 are fast udk on stomach @ :30/:25/:20 by rd)
1 x 50 swim fast (same stroke as drill) @ :40
1 x 50 kick fast on back @ :30
Check HR, then out & back easy @ 1:30
After 3rd rd, fins off, then...
1 x 600 pull free w/shnorkel & choice equip-
150 smooth/50 move
100 smooth/100 move
50 smooth/150 move
Check HR
1:00 rest
3 options today-
5 rounds of, goal pace 50's (200 gp):
4 x 50 swim at 200 gp @ 1:00*
Check HR, then out/back easy
1 x 125 swim free br3 or 4/2 (75 smooth/50 add kick), be under 1:25, then...
1 x 75 race from a dive (same stroke as 50's goal pace
*gets :05 faster by round; 5th round is @ :10 rest
4 rounds of:
2 x 100 swim strong/even free br3 or 4/2 @ 1:25
5* x 25 in MRS (no free), all swim fast @ :40/:40/:25*/:40
Check HR, then...
75 easy drill/kick/drill by 25's
*NOTE: 1st 25 is always swim at "200 setup;"
the 25 @ :25 moves to the 2nd 25 (rd2) and then 1st 25 (rd3)
rd4 is 5 x 25 max effort @ :10 rest
LONG SWIM-
3 times through:
75 swim IM (no free)
75 swim free br3 or 4/2- go 50 smooth/25 add kick
75 in MRS (no free), go swim/kick/swim faster
75 kick on back, fast
250* swim free br3 or 4/2- get time
*by rd, go 200 smooth/50 move; then 150 smooth/100 move; 3rd rd is 100 smooth/150 move!
With fins, finish up with...
MYSTERY SET
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 back at MOON (am & pm, have a great day!
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