1:00 rest
With fins, 5 rounds:
4 x 25 stroke drill @ :30 (odd rounds free, even rounds no free)
1 x 50 kick fast w/bds @ :45
Check HR after rd5, then fins off
8 x 100 odds/evens as follows-
odds @ 1:40, go 25 kick wbds, 50 swim smooth backstroke, 25 kick wbds faster
evens @ 1:30* swim smooth & even free br3 or 4/2 (*gets :05 faster by round)
Check HR, then...
150 choice/skulling by 25's
1:00 rest
AMRAP-
6 x 25 kick w/bds (every 3rd rd on back), go odds @ :40/evens @ :30 desc 1-2's
in 2nd & 5th rds, go odds @ :30/evens @ :40, desc 1-2's
3 x 50* swim smooth/add kick by 25's @ :50, desc 1-3 to WYC
*in rd2 go 3 x 75 (50/25); in rd3 go 3 x 100, add kick by 25's
Work on starts & breakouts before you warmdown (250, odd 50's kick/even 50's choice)
Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for the BANQUET tomorrow, then back here at MOON on Saturday Morning (7:15-9:15a). Have a great day!
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