1:00 rest
2x:
1 x 225 @ 3:40-
75 drill/swim/drill by 25's
75 kick on back (desc 25's 1-3)
75 swim/drill/swim by 25's (desc swim 25's 1-2
3 x 75 (same as 225), go swim/kick/swim @ 1:20, desc 1-3
No rest between rounds
Go 1st rd free, 2nd rd is MRS (no free)
Check HR after 2nd round, then 50 easy
1:00 rest
3 rounds of:
1 x 75 drill/kick/drill in MRS @ 1:20
1 x 75 swim/kick/swim faster in MRS @ 1:10
1 x 150 swim free br3 or 4/2 @ 1:50, go 75/75
1 x 125 @ 2:10 swim IM- go 50 of your MRS (not free) and desc 1-3 to giddyup
Check HR
1 x 150 drill/skulling by 25's
5 rounds of:
2 x 50 drill in MRS @ 1:00
3 x 100 swim free br3 or 4/2 desc 1-3 @ 1:25/1:15/1:25* (*change by round)
3* x 50 swim at 2nd 50 split of 100 goal time @ 1:00* (*changes by round), MRS
1 x 75 free race @ 2:00- finishing speed here!
Check HR after each round, out & back if you'd like but stay on the 2:00 interval
2 x 450 @ :20 rest pull free w/shnorkel & buoy, desc 150's 1-3
Warmdown as needed before you get out. Do an excellent job with your HW tonight and be ready to train all this week. Have a great day!
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