1:00 rest
With fins:
12 x 25 in 3's-
1-2, breast pull w/free kick @ :35
#3, fast udk on stomach @ :20- one breath only (if needed)
Check HR, then 50 easy on back; put paddles on
3x {2 x 25 breast pull free kick @ :40
{2 x 75 @ 1:20- 2 dolphin kicks 1 breast pull, desc 1-2 (do flip turns)
Check HR after 3rd round, then take equipment off
1 x 250-
odd 50's, choice breaststroke drill
even 50's, breast kick on back
1:00 rest
3 times through:
4 x 75 swim @ 1:15* *gets :05 faster by round)-
odds, 25 fly/50 back
evens, 50 breast/25 free
1 x 50 swim strong/even free br3 or 4/2 @ :40
1 x 75 race IM (no free) @ 1:30, get time
Check HR after each 75, but no additional rest between rounds
After 3rd round, get right into...
1 x 350 pull w/shnorkels & choice equip; odd 50's cruise/even 50's move
1:00 rest
AMRAP-
1 x 75 swim free br3 or 4/2 @ :55- go 50 smooth/25 add kick
1* x 50 swim at 200 goal pace @ :50 (breaststroke)
3 x 50 swim 2nd gear free @ :45
Hop out...
1 x 75 race breaststroke from a dive, get time
Check HR/out & back easy
*add 1 x 50 breaststroke goal pace in each round up to 3;
in 4th round (and 8th???), skip 50's goal pace and instead go...
4 x 25 race breaststroke swim @ :10 rest (all @ 2:10)
Warmdown a bit before you get out. Do some HW today, offer to help around the house and be sure to appreciate this time off to give thanks and be grateful for the special people in your life and all that you enjoy on a daily basis. Friday back here at 9:30a, have a great day!
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