1:00 rest
3 rounds:
2 x 175 @ 2:45, go 100 drill/kick by 25's, then 75 swim, desc stroke count 1-3
3 x 50 swim/kick by 25's @ :50, desc 1-3
1 x 100 swim/kick by 50's @ 2:00, all fast
No rest between rounds
Go free/no free/choice by round
3 times through:
6 x 75, go 25 kick wbds, 50 swim back/breast by 25's (kick is always fast)
2 @ 1:15, 2 @ 1:10, 2 @ 1:05
3 x 100 swim free br3 or 4/2 @ 1:15, hold zero pace
2* x 100 kick w/bds @ 2:00- go 75 max, then 25 easy
5* x 100 swim free br3 or 4/2 @ 1:10- okay to be zero pace/okay to be faster, but not sloppy
Note:
*100's kick increase by one each round
*100's swim free @ 1:10 decrease by one each round
Check HR after each round, then 50 easy choice
If there is time, work on starts/breakouts before you warmdown. Otherwise...
Warmdown a 250 easy before you get out (choice on back/drill by 50's). Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Tomorrow at SF, have a great day!
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