1:00 rest
3 x 200 @ 3:15-
1) 50 drill/50 kick (x2)
2) 50 swim/50 kick (x2), desc the 50 kick 1-2
3) 100 swim smooth, strong; then 100 kick (as 4 x 25 w/bds @ :10r), all fast
Check HR/50 easy choice
6 x 25 kick w/bds @ :35 (1 fast/1 easy)
1 x 150 swim free or back (100 long & strong/50 add kick) @ 2:10
6 x 25 kick w/bds @ :30 (2 fast/1 easy)
1 x 150 swim free or back (75/75) @ 2:00
6 x 25 kick @ :25 w/bds, all fast
1 x 150 swim free or back (50/100) @ 1:50, who can be under 1:40? Under 1:35??
Check HR
4 times through:
2 x 50 kick fast @ :50 (on back)
2 x 50 swim strong/even free br3 or 4/2 @ :40
2 x 50 kick fast @ :50 w/bds, get avg time
Check HR/out & back easy @ :30 (no additional rest between rounds)
Change kick after 2nd round if you'd like
After 4th round...
150 choice (on your back)/skulling by 25's
1:00 rest
1 x 100 kick max effort for time, everybody goes at the same time "NASCAR" style
150 choice/easy kick on back by 25's
1:00 rest
3 rounds of:
3 x 100 swim free br3 or 4/2 @ 1:15, hold "zero pace" (from 10 x 300's last week)
2 x 100 swim IM @ 1:40, desc 1-2 to what you can; last 25 is kick free on back
1* x 100 kick w/bds max effort @ 2:00; be equal to/faster than 100 kick from above
*add 1 x 100 per round (3x 100 in 3rd rd)
Check HR after each round, but stay on the interval
After 3rd round, finish up with...
Until 8p...
(AMRAP)-
50 breast kick on back/150 pull free- focus on long stroke/head position/full rotation
Check HR at 8p and warmdown as needed until HR is around 100-120 (or below). Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. We're actually at MOON tomorrow, hopefully everybody remembers how to get there. Have a great day!
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