1:00 rest
3 rounds:
With fins: 8 x 25 stroke drill @ :30 (except, #'s 3-5-7 are fast udk @ :20)
Take fins off...
After rd1...5 x 50 swim free/no free by 25's @ :50, desc 1-3/4-5
After rd2...6 x 50 swim/kick by 25's desc 1-2's @ :50
After rd3...8 x 50 swim strong/even free br3 or 4/2 @ :40, (faster avg by 2's)
Check HR after each round, then out fins back on for 8 x 25
After rd3...
150 choice/kick on back by 25's
1:00 rest
2 times through:
3 x 100 as follows-
1) 50 kick wbds, 25 kick on back, 25 fast udk from a dive, @ 1:40
2) swim free br3 or 4/2 at zero pace @ 1:15
3) same as #1, but faster, also @ 1:40
1 x 50 kick max effort w/bds @ 1:00
3 x 100- as above
1 x 50 kick max effort w/bds @ 1:00
1 x 75 kick max effort w/bds @ 1:30
3 x 100- as above
1 x 50 kick max effort w/bds @ 1:00
1 x 75 kick max effort w/bds @ 1:30
1 x 100 kick max effort w/bds @ 2:00
Check HR
After rd1...
3 x 300 pull free @ :15 rest, desc 1-3; add equipment for each 300
Check HR
For rd2-
*3 x 100 are same as rd1;
*kick is as follows-
After 1st 3 x 100...2 x 50 kick max effort w/bds @ 1:00
After 2nd rd of 3 x 100...2 x 75 kick w/bds (#1 straight @ 1:30; #2 is 3 x 25 @ :10 rest)
After 3rd rd @ 3 x 100...2 x 100 kick w/bds (#1 straight @ 2:00, #2 is 4 x 25 @ :10 rest)
Check HR after each round
With fins (where noted), finish up with...
AMRAP-
6 x 25 kick max effort w/bds @ :35*
2 x 25 swim max effort @ :35*
:30 rest, check HR then put fins on...
1 x 150 swim- max effort here, race your teammates!
Change stroke (for kick and swim) by round to round; 150 race is choice stroke
Warmdown at 8p with 250 (odd 50's on back/even 50's choice). Be sure to do your "Best/least-best/differently or better" talk from the meet before you go. Thank your parents for getting you to workout today and do an excellent job with your HW tonight. If you have any questions about your entries for either the AMS Champs or the Shamrock Meet, let me know. Have a great day!
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