1:00 rest
With fins,
18 x 25 in sets of 6-
1-2, drill @ :30
#3, fast udk @ :30
4-5, swim @ :30 (#4 build, #5 max effort- get time)
#6, max effort udk @ :45, goal is faster than time from last 25 swim (#5)
Go free/choice, no free/fly by round
Check HR after #18/fins off
1:00 rest
13 x 100 odds/evens as follows-
odds, swim/kick by 50's in MRS @ 1:30, straight descend from 1-7
evens, go 50 drill/25 swim dps/25 kick build @ 1:40
Check HR after #13, then...
150 kick/skulling by 25's
1:00 rest
4 rounds-
150 swim free br3 or 4/2 @ 1:50 (odd rounds go 100/50; even rounds go 75/75)
100 swim free br3 or 4/2 at zero pace @ 1:20
No rest between rounds
Check HR after rd4/50 easy
1:00 rest
With fins, 5 times through:
2 x 25 @ :30- go build/max by 25's
1 x 25 drill (same stroke) @ :30
1 x 50 race (same stroke as 25's) @ 1:30- goal is faster than best SCY time
No rest between rounds
Change stroke from round to round
3 rounds of:
300 pull w/choice equip
:20 rest
2 x 25 kick w/boards @ :10 rest, go build/then 15-10 by 25's
Check HR after each round
Finish up with...
4 x 25 race from a dive, change strokes as you'd like (#4 can be all easy FAD)
Warmdown as needed before you get out. Do some HW tonight and thank your parents for getting you to workout today. REMEMBER, tomorrow morning we are EARLY at Moon (7:15a). Get excited to race next week at the Shamrock & have a great day!
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