1:00 rest
3 rounds of:
4 x 50 @ 1:00-ra2 la2 free drill/choice drill NO FREE by 25's
4 x 25 @ :40-
odds, UDK to halfway, then fwd ss, then kick on back to the bulkhead
evens, UDK to halfway then swim (build) to FAST finish- different stroke by round
3 x 100 @ 1:45 swim/kick by 50's desc (1-2), except #2 is all swim free br3 @ 1:15 (or 1:20)
Check HR after each round, no additional rest between rounds
LONG SWIM-
7 times through:
1 x 400 swim free- strong & even, hand touch at 200 to check time
1 x 100* swim IM- get time
*add 100 IM each round until 400 IM, then back down to 100 IM- IM's get faster by round
Check HR after last round
DISTANCE- skip fin set, go to 16 x 100
If there is time, finish up with...
With fins: 6 x 75 swim/kick/swim by 25's desc 1-6 to all out FAST @ 1:30
DISTANCE- after LONG SWIM, finish up with...
16 x 100 @ 1:25
odds- swim free br3 neg split
evens- swim free/NO FREE by 50's
Warmdown a bit before you get out. Do an excellent job in school today, have a great day!
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