1 x 600- 300/200/100
1:00 rest
4 x 50 drill/kick choice by 25's @ :55
3x: {3 x 50 kick on back @ :50/:45/:50 desc 1-3
{6 x 25* kick w/boards odds @ :25 build/evens max effort @ :35
{1 x 150 swim choice @ 2:30, go 75 smooth/75 big kick- get time
Stay on interval, no extra rest between rounds
*25's kick w/bds: all one kick (different by round)
Check HR after 3rd round; change kick on 25's by round- okay
2 times through:
4 x 75 swim free br3 @ 1:00/1:05 (rd2 is :05 faster, @ :55 or 1:00)
5 x 50 swim IM order* by 25's @ :50, fast turns throughout (*rd2 start w/back-breast)
6 x 75 swim alternating free @ 1:00 (odds) and IM @ 1:10 (evens), desc IM's to fast
Check HR, then get right into...
1 x 300 pull free w/shnorkel & choice equip; desc 100's 1-3 (2nd rd faster)
LONG SWIM-
5 times through:
125 swim free br3 or 4/2, go 75 long & strong/50 add kick
150 swim/kick by 25's in 4th best stroke, no free; 50's get faster 1-3
175 swim IM (skip last 25 free) from a dive, fast
With fins, finish up with...
AMRAP-
6 x 25 @ :30-
odds, swim max effort
evens, half swim/half udk- all max effort
1 x 50 race @ 1:30- go 25 udk/25 swim- target your 50 SCY best time (same stroke as 25's)
Warmdown with a 250 (odd 50's on back/even 50's choice). Enjoy your time off & offer to help around the house. Tomorrow we're back here at South Fayette MS (9:30a-12 noon). Have a great day!
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