1:00 rest
With fins, 3 rounds:
8* x 25 stroke drill @ :30 (diff stroke by round)
*#'s 3/5/7 are fast udk @ :20, max effort here
1* x 50 kick on back max effort, get time (goal is under :30)
*in 2nd rd, go 2 x 50 kick max @ :40 (hold time from rd1)
in 3rd rd, go 3 x 50 kick max @ :40 (hold time from rd1)
Check HR/fins off
100 easy choice
1:00 rest
3 times through:
6 x 100 swim @ 1:15 (or @ 1:20) as follows-
odds, 25 swim IM order by rd/75 smooth, strong free (rd1, 1st 25 is fly/rd2 back, etc)
evens, swim free br3 or 4/2 at "zero pace"
2 x 200 pull free desc 1-2:
rd1, shnorkel & buoy @ 2:45
rd2, shnorkel/buoy/paddles @ 2:35
rd3, shnorkel/paddles/fins @ 2:25 (target 200 free best time)
Check HR after each round, then out & back easy
After 3rd round...
3 x 300 swim free br3 or 4/2 @ 3:50 (@ 4:10 if needed)
3 x 150 swim IM (by 50's) no free @ 2:10 (@ 2:20 if needed)
3 x 50 swim max effort in MRS (no free) @ :50- these are fast
Check HR/fins on
With fins, finish up with:
AMRAP-
2 x 50 dr-k by 25's @ 1:00
1 x 25 race max effort @ :40, get time
1 x 50 race max effort @ 1:00, get time (goal is 25 time x2, plus .5)
1 x 75 race max effort @ 1:20, get time (goal is 25 time x3, plus 1.0)
Go odd rounds free, even rounds no free (only one stroke in even rounds)
Warmdown w/3 x 100 ascend @ 1:40 at 6:55p.
Do some HW tonight, be sure to thank your parents for getting you to workout today. REMEMBER, we're at MOON tomorrow morning (7:15a-9:30a). Have a great day!
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