1:00 rest
2x:
4 x 75 @ 1:15- dr/k/dr by 25's
2 x 50 sw/k by 25's, desc 1-2
4 x 50 swim/drill by 25's @ :50, build the swim to fast turn
6 x 25 as follows-
odds, swim at 200 set-up @ :35
evens, halfway fast udk/max effort swim to the end @ :25
No rest between rounds
Go 1st rd free, 2nd rd no free
2 times through:
2 x 125 in MRS (no free) @ 2:00, alt. sw/k by 25's; desc 25's swim to fast
2 x 150 swim free br3 or 4/2 @ 1:50, go 100 strong/50 add kick
2 x 150 swim in MRS (same stroke as 125's) @ 2:20, go 75/75
2 x 150 swim free br3 or 4/2 @ 1:50, go 50/100 & be under 1:40
1 x 175 race in MRS from a dive (same stroke as 125's/150's), goal is faster than 200 goal time
1:00 rest between rounds
2 rounds:
3 x 100 @ 1:15-
1) 25 swim fly build/75 choice swim
2) swim free br3 or 4/2 at "zero pace"
3) swim free br3 or 4/2, except 3rd 25 is swim breaststroke
3 x 125 swim free br3 or 4/2 @ 1:40/1:30/1:40 (by 125), desc 1-3 to giddyup, yo!
No rest between rounds
With fins until 8p, finish up with...
AMRAP-
4 x 25 @ :30-
1) swim build to fast
2) 10y fast udk/15y swim max effort
3) 15y fast udk/10y swim max effort
4) all fast udk, be under :15
1 x 50 swim max effort @ 1:00- same stroke as 25's, target best 50scy time here
Change stroke after each round
Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited to race next weekend. Be sure to thank your parents for getting you to workout this afternoon, Have a great day!
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