1:00 rest
STROKE/IM Group-
At Montour w/Montour Seniors;
After warmup & kicking...
4 x Broken 100's from a dive @ 5:00- 50/25/25, all @ :10 rest
DISTANCE-
At SF (4:45p, MP);
3x:
150 dr-k-dr by 50's @ :10 rest
5 x 50 swim @ :50 (same as 150), go build/hold speed by 25's
Go free/MRS (no free)/choice by round
3x:
2 x 75 sw-k-sw faster by 25's @ 1:10
1 x 250 swim-
odd 50's, same as 75's above, desc 1-3
even 50's, strong/even free br3 or 4/2
:20 rest between rounds
Change stroke (75's & odd 50's of 250) by round
4 times through:
2 x 150 swim free br3 or 4/2, go 75 smooth & strong/75 add kick; desc 2nd 75
2 x 100 choice desc 1-2, diff by round-
Rd1, swim IM @ 1:25
Rd2, sw/k by 50's no free @ 1:35
Rd3, all kick (one kick) @ 1:45
Rd4, swim free br3 or 4/2 @ 1:15
Check HR after each round, but stay on the interval
Finish up with...
AMRAP-
2 x 100 pull free choice equip br 3/7 by 50's @ 1:25
1 x 100 pull free w/shnorkel @ 1:10
Check HR after 3 rounds
Warmdown as needed before you get out. Remember, we're here at SF again tomorrow morning at 9:30a. Have a great day!
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