1:00 rest
14 x 50, odds & evens as follows:
odds, drill/swim by 25's @ 1:00
evens, swim/kick by 25's (same stroke as odds) @ 1:00*
*interval gets :05 faster per round, so #14 is @ :30- giddyup, yo!
Check HR, then right into...
150 drill/skulling by 25's
1:00 rest
3x:
2 x 75 @ 1:15- 1st 25 is choice (no free or kick), then 50 kick on back
2* x 25 kick w/bds @ :35 (odds) and :25 (evens)
1 x 100** swim free br3 or 4/2, go 50 long & strong, 50 add kick & change gears
*25's kick are 4 x 25 in 2nd rd and 6 x 25 in 3rd rd
**100 swim is a 150 in rd2 (75/75) and a 200 in rd3 (100/100), really get into the 2nd half
Check HR after each round, then get right into...
150 easy kick on back/choice by 25's
1:00 rest
AMRAP-
(Let's shoot for four rounds...)
1 x 50 kick max effort with boards @ 1:00
1 x 50 easy kick on back @ 1:00 (good udk's, but otherwise, kick is easy)
2 fast/1 easy
3 fast/1 easy
4 fast/check HR/1 easy
1 x 300 swim free smooth, get time
1:00 rest between rounds
NOTE:
All 50's in rd1 are @ 1:00
Rd2, fast 50's are @ :55/easy 50's are @ 1:10
Rd3, fast 50's are @ :50/easy 50's are @ 1:20
Rd4, fast 50's are @ :45/easy 50's are @ 1:30
Rd5 (if we get that far) all fast 50's will be :10r/easy 50's will be @ 2:00
300's swim are choice free/back or IM (pick 1), but they must get faster from rd to rd
At 9:25a...
1 x 50 JUNGLE KICK w/bds- everybody goes at the same time, race to win!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and make the most of your time off (offer to help around the house, go shopping with your parents, or rake up the leaves in the yard- it won't kill you, AND it's a great way to earn some street cred with your parents. Just saying). Monday PM back at Cornell. Have a great day!
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