1:00 rest
With fins, 3 rounds:
2 x 50 drill @ 1:00
1 x 25 FAST UDK @ :25
1 x 25 swim build to FAST @ :35
Same stroke for each round
Fins off after 3rd round, check HR
DISTANCE- after 3rd round go to distance set
4 rounds of:
3 x 50 swim/kick by 25's @ :50, desc 1-3 to FAST
2 x 100 kick w/boards @ 1:40 desc 1-2 to something JUICY
(50's are free in odd rounds, MRS in even rounds NO FREE)
After 2nd round 3 x 150 swim free desc 1-3 @ 2:20 (1st 100 is "200 setup," last 50 big kick)
After 4th round, 3 x 100 swim/kick by 50's in MRS NO FREE @ 2:00, desc 1-3 to FAST
No rest between rounds.
After 4th round get fins, finish w/24 x 25 @ :40- "the usual" in sets of 4
DISTANCE- after fin set ("3 rounds of")...
2 rounds of:
2 x 400 swim neg split free br3 @ 5:15
6 x 25 kick FAST w/boards @ :35- except #3/5 is @ :25
1 x 200 swim in MRS, except 3rd 50 is kick w/boards (same stroke as swim)
After 1st round, 7 x 100 swim at Goal Pace @ 1:40
After 2nd round, 1 x 700 swim w/shnorkel for time
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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