2* times through:
6 x 100 swim free br3 or 4/2 @ 1:15, go 2 @ zero pace/1 cruise
:30 rest/hydrate
14 x 50 @ 1:00-
1 race max effort/1 easy
2/1
3/1
4/1
Check HR after last fast 50 in each group
*50's swim fast in rd1- your choice (same stroke throughout); in rd2, no free (same stroke)
After rd2...
3 x 300 pull choice equip @ 4:10, desc 1-3 to fast; giddyup on #3
3 x 100 drill/choice by 25's @ 1:40
1:00 rest
In heats...
4 x 75 race from a dive @ 4:00- pick one stroke (should be same as one round of 50's)
With fins, until 8p...
AMRAP-
4 x 25 swim max effort @ :25
:10 rest
1 x 50 race for time @ 1:30 (same stroke as 25's)
No additional rest between rounds
Chang stroke from round to round
Warmdown at 8p with a 250, drill/kick by 50's. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and remember- we're at SF early tomorrow morning (7:30-9:30a). Have a great day!
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