1:00 rest
Late start today due to the lessons, so we'll have to giddyup after the warmup...
2 x 125 @ 2:00, go 50 dr-k (by 25's)/25 kick udk/50 dr-k (by 25's)
6 x 75 @ 1:10, sw-k-sw faster by 25's (#3-4 all kick @ 1:20 desc 1-2)
7 x 150 odds/evens as follows:
odds, 100 swim IM/50 kick wbds @ 2:30, desc 1-4
evens, all swim free @ 1:50, strong/even throughout
Check HR, then put fins on
With fins, 3 times through...
6 x 25 drill @ :30
2 x 50 kick fast @ :40*
Rd1, drill is fly pull free kick
Rd2, drill is breast pull free kick w/paddles
Rd3, drill is choice (either same as Rd1 or Rd2)
*50's kick get :05 faster by round
Check HR after 3rd rd, then take fins off and get right into...
150 choice/drill by 25's
1:00 rest
4 rounds of:
5 x 50 swim choice @ :45 (diff by round)
#4 is a 75 swim free br3 or 4/2 @ :55
1 x 200 swim strong/even free br3 or 4/2 @ 2:30, get time
1 x 225 swim free br3 or 4/2- goal is as close to your 200 time above as possible
Check HR, then...
50 @ 2:00- 25 easy choice/25 max effort udk FAD
No rest between rounds
Check HR after each round/sip water, but stay on the 2:00 interval for the 50.
Warmdown as needed after Rd4. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Tomorrow at Cornell, we'll get back to specific work. Have a great day!
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