1:00 rest
8 x 50, odds @ :55 (dr-k), evens @ :45 (sw-k)
200 swim free br3 or 4/2, desc 50's 1-2/3-4
8 x 50 swim IM order by 25's; 1-4 @ :50, 5-8 @ :45 fast turns throughout
300 swim choice desc 100's 1-3 to what you can
8 x 50 swim free br3 or 4/2 @ :40, faster avg by 2's
400 swim choice (one stroke), neg split each 100
Check HR/1:00 rest
With fins:
8 x 25 @ :30, fly pull free kick drill; #4/6/8 are swim fast fly
8 x 25 @ :30 drill in MRS no free; #4/6/8 are swim fast MRS
Check HR/fins off
150 choice/skulling by 25's
1:00 rest
5 x 100 race from a dive @ 4:00, same stroke for all 5
450 pull choice equip
150 drill/choice by 25's
4 x 75 race from a dive @ 3:00, same stroke for all 4, can be different from 100's
450 pull choice equip
150 drill/choice by 25's
3 x 50 race from a dive @ 2:00, sae stroke for all 3, can be different from 75's
450 pull choice equip
150 drill/choice
AMRAP-
75 swim free br3 or 4/2 @ :55, go 50 smooth/25 add kick
75 swim smooth/strong IM @ 1:10
75 swim free br3 or 4/2 @ :55, go 25 smooth/50 add kick
125 swim free br3 or 4/2, get time (start at 85% effort) and desc 1-3 to giddyup
Check HR after each round, :30 rest between rounds
Warmdown as needed at 9:30a; do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Let me know if you have any questions about your entries for the Shamrock Meet (or any other meet). Have a great day!
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