1:00 rest
For MP (on college visit):
2 rds of:
2 x 150 @ :15 rest, go drill/kick by 25's
3 x 100 swim/kick by 50's (same stroke as 150's), desc 1-3 @ :10 rest
Check HR
Go 1st rd free, 2nd rd no free
4 x 75 swim free br3 or 4/2 @ 1:05, go 50 long & strong/25 add kick
2 x 50 swim desc to fast (no free) @ :50
4 x 75 swim free as above @ 1:00, go 25 smooth/50 add kick
2 x 50 swim desc to fast no free (same stroke as above) @ :50
4 x 75 swim strong free @ :55, get avg time
1 x 100 swim/kick on back fast for time (same stroke as 50's)
Check HR/out & back easy between rounds
Rd2>>>50's and 100 swim/kick can be different stroke than rd1
:30 rest between rounds, not more than that
If there is time...
AMRAP-
1 x 100 swim 25 fly/75 free @ 1:20
1 x 100 swim 25 free/25 back/50 free @ 1:20
1 x 100 swim 50 free/25 breast/25 free @ 1:20
1 x 100 swim free @ 1:10
1 x 100 swim IM fast for time @ 2:00
No rest between rounds, stay on that interval for the 100 IM
Warmdown a bit before you get out. Enjoy your time on campus, ask lots of questions and soak up the college experience. Have a great day!
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