1:00 rest
3x:
2 x 75 @ 1:15- 25 choice (no free, no kick), then 50 kick on back
2* x 25 kick w/bds max effort @ :35/:25 (odds & evens)
1 x 100** swim free br3 or 4/2 (pick one), 50 smooth/50 add kick)
*rd2, go 4 x 25 kick with bds and rd3 go 6 x 25 kick with bds (same odds & evens)
**the 100 swim is a 150 (75/75) in rd2 and then a 200 (100/100) in rd3
Check HR after each rd; after rd3 get right into...
150 drill/skulling by 25's
1:00 rest
AMRAP-
*how fast can you desc those 300's to???
250 @ 3:40 as follows:
50 choice drill
150 choice, no free (swim/kick, swim IM, all swim back, etc)
50 free drill
300 swim free br3 or 4/2 @ 3:40, desc 1-6 (??? maybe 5, maybe 7) to fast
Check HR after each round, stay on the 3:40 but don't get sloppy
Warmdown a bit before you get out. Be sure to loosen up your legs before you get out. Thank your parents for driving you all over the PGH this week, and make sure you get all caught up on your schoolwork after missing classes yesterday. Back at Cornell on Monday. Have a great day!
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