1:00 rest
200 drill/kick on back by 25's
6 x 25 @ :30-
odds, swim build
evens, swim at 200 setup
Check HR
300 (3 x 100 continuously)-
25 power drill in MRS
75 sw-k-sw faster by 25's (same stroke as 25 drill)
6 x 50 swim/kick by 25's in MRS (same stroke as 300)
desc 1-3 (2x)
go @ :55/:45/:55
Check HR
1:00 rest
Finish up with...
AMRAP-
25 swim max effort, get time, right into...
50 stroke drill (same stroke as 1st 25 swim)
Get out for...
50 race FAD, get time; can you be within 1.5 sec of 25 time? 1 sec???
Change strokes if you'd like for each round
At 6:55a...
Warmdown a bit before you get out. REMEMBER, this is supposed to be our last morning workout for a while; check the schedule each week to see if we can get any am time at SF or Cornell. Everybody did an excellent job with these mornings, let's keep the momentum going through the holidays. Thank your parents for getting you here this morning and get excited for the Swim-A-Thon this weekend. Have a great day!
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