1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br3, 50 choice drill in MRS
2 x 125 @ 2:00- 50 swim/drill free, 25 kick choice (1/2 UDK!), 50 swim/drill MRS no free- build swim to FAST TURN
2 x 75 swim/kick/swim by 25's @ 1:20, desc 1-2 to FAST- get time
Check HR, then :30 extra rest before 2nd round
After 2nd round...
3* sets of:
3 x 75 swim @ 1:10- 25 MRS/50 free br3- build 25 MRS to FAST TURN
1 x 75 @ 1:20- 25 kick on back/50 kick with boards, all FAST
No rest between rounds
No extra rest between rounds
*In 3rd round, 1st 25 is swim fly, build
Check HR after 3rd round, then 1:00 rest
AMRAP (DISTANCE- go to next set):
6 x 25 @ :40- stroke drill in MRS (no free), except #'s 3&5 are UDK on stomach
4 x 50 swim at 200 Goal Pace @ 1:00*
*gets :10 faster by round
DISTANCE-
AMRAP:
3 x 50 swim/drill by 25's @ 1:00
5 x 75 swim at GP @ 1:20 (in 4th round, these are 5 x 100 @ 1:40)
1 x 125 swim FASTER than Goal Pace @ 2:00
50 easy choice @ 1:30
Warmdown a bit before you get out & do an excellent job in school today. Let me know if you have any questions about your Swim & Rock entries. Have a great day!
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