1:00 rest
All @ :10 rest unless otherwise noted:
150- drill/kick/drill by 50's (no free)
250- 100 swim IM/50 kick on back/100 swim IM faster
350- all swim free br3 or 4/2 (150 long & strong, 50 drill, 150 swim free faster)
Check HR
7 x 50 swim IM order by 25's @ :50, fast in/out of the turns
5 x 50 swim/kick by 25's in MRS (no free) @ :45, desc 1-3/hold for 4-5
3 x 50 swim free br3 or 4/2 @ :40, hold fastest avg possible
Check HR again/50 easy
1:00 rest
24 x 75 in sets of 8* as follows:
1-2, drill IM (no free) @ 1:20
3-4, swim free br3 or 4/2 @ 1:00 (50 strong/25 add kick)
#5 swim IM fast @ 1:15, get time
6-7, swim free br3 or 4/2 @ 1:00 (25 strong/50 add kick)
#8 swim IM max effort, get time @ 2:00, but no extra rest between rounds
Check HR after each round
*in 3rd round of 8, 75's drilling (1-2) and swim IM (5, 8) are in MRS, no free
After 3rd round...
150 drill/choice by 25's
1:00 rest
Until 8p...
AMRAP-
150 swim free br3 or 4/2 @ 1:50 (just make it, but nothing sloppy)
2 x 25 stroke drill in MRS @ :35 (no free)
150 swim free as above @ 1:50 (under 1:40, get time)
3 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill
150 swim free as above @ 1:50, faster than previous 150
4 x 25 race in MRS (same stroke as 50's gp) @ :40* (*rd2 @ :30, rd3 @ :10 rest) max effort here!
Check HR after each round, then out/back easy @ 1:00
Target 5 rounds, 6 would be better
Warmdown as needed at 8p. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. REMEMBER, talk with your parents about the meet in Oakland, MI (February 6-7). We'll need to submit entries by early next week if we're going to go. Tomorrow back at MOON, have a great day!
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