1:00 rest
With fins:
6 rounds of...
1 x 50 drill @ 1:10- 1st 15m is UDK
1 x out & back @ :30- UDK out/fwd ss/swim back FAST
1 x 50 kick FAST @ 1:00- 1st 15m is UDK on stomach, then roll onto your back
No rest between sets, change strokes after 3rd round (NO FREE in last three rounds)
Check HR & take off fins after last round
3 x 150 @ 2:30-
50 swim free br3, strong & even
50 swim MRS (NO FREE) build to race pace turn
50 drill in MRS, same stroke as 2nd 50
Check HR after 3rd 150, then 50 easy back to the starting end
AMRAP:
1 x 150 swim MRS/kick/swim MRS by 50's @ 3:00, desc the 2 x 50's swim MRS
1 x 250 swim free br3, desc 50's 1-4, then hand touch at 200 to check time; last 50 swim FAST get time
50 drill free to the far end...
1 x 350 swim free br3- goal is 400M free goal time
Check HR after each round, go 1 x o/b
Warmdown a bit before you get out. Do an outstanding job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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