1:00 rest
3x:
2 x 100 dr-k by 25's @ 1:40
3* x 50 sw-k by 25's @ :50, desc 1-2
*Go rd1 free, desc 50's 1-3
Go rd2 MRS stroke (5 x 50), desc 1-3/4-5
Go rd3 choice (one stroke, 7 x 50), desc 1-3 then 4-7 strong/even free @ :40
With fins:
16 x 25 @ :30 in sets of 4-
1-3*, drill in 4th best stroke (no free)
#4, max effort udk- goal is to be under :15
*last round drill 25's can be your choice (only one stroke)
Check HR after #16, then fins off and get right into...
150 choice/kick by 25's
1:00 rest
5 times through:
2 x 75 sw-k-sw faster by 25's @ 1:10 (odd rds 4th best stroke/even rds choice)
1 x 100 swim IM @ 1:20, strong/smooth
1 x 125 swim free br3 or 4/2 @ 1:30, go 75/50
1 x 75* swim fast IM from a dive, get time
*75 IM is diff by rd-
Rd2&4, go 125 IM: start with 4th best stroke & finish with 4th best stroke
Rd3, go 175 IM: straight 200 IM but skip the last 25 free
Rd5, finish with 75 IM (same as rd1)
Check HR after each round/out & back easy
With fins, finish up with...
AMRAP-
4 x 25 swim max effort @ :30 (one stroke per round), SYFO
1 x 25 drill @ :40 (same stroke as 1-4 above)
1 x 50 swim blast- same stroke as 25's, get time; goal is 50 SCY best time or faster
Change stroke from round to round
Warmdown as needed before you get out. Remember, we're at Moon HS tomorrow EARLY (2:45-5p). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races for next week & get excited to wrap up the SCY season. Have a great day!
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