1:00 rest
NOTE: we didn't have time for the fin set at the end, so we went the 18 x 50's pull as follows-
3 pull @ :45 w/shnorkel
3 pull @ :55 br3
12 x 100 in 2 sets of 6-
1-2, drill @ 1:30
#3, kick @ 1:40
4-5, swim smooth/strong (by 100's) @ 1:30
#6, kick faster @ 1:40
Go free in rd1, then MRS in rd2 (no free in rd2)
Check HR, then continue right into...
18 x 50 as follows:
1-2, swim fly/back @ :50- fast turns throughout, desc 1-2
#3*, swim strong/even free br3 or 4/2 @ :40
4-5, swim back/breast by 25's @ :50- fast turns throughout, desc 1-2
#6*, swim strong/even free br3 or 4/2 @ :40
*hold faster avg on 50's free from round to round
Check HR then get right into...
150 choice/skulling by 25's
1:00 rest
DISTANCE-
4* rounds:
225 swim free @ 2:50
250 swim free @ 2:50
275 swim free @ 2:50
*goal time of 17:00 is 2:50 per 275, so giddyup...
1:00 rest between rounds, out & back easy
STROKE/IM-
4 rounds:
3 x 75 swim free br3 or 4/2-
go @ 1:05/:55/1:05, desc 1-3
1 x 125 swim IM (last 25 kick strong free on back) @ 2:00; 85% effort here, not sloppy
1 x 250 swim free fast for time; add each round together for 1000 free total
Check HR/out & back easy between rounds
Everybody together-
18 x 50 pull as follows:
3 @ :55 br 3/5, 3/7, 3/9 by 25's
3 @ :45, w/shnorkel
Check HR after #18, then get fins
With fins, finish up with...
AMRAP-
150's swim @ 2:20, desc 1-3's to max effort
Change stroke after each round of 3
Warmdown a bit before you get out. Help take the lanelines out for the holiday party before you change. Be sure to say thank you to all the parents helping to run the holiday party. Remember, workout tomorrow morning is here at SF, 8:45-11a. Have a great day!
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