1 x 600- 300/200/100
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00- focus on body alignment/head position
16 x 25 in sets of 4:
1-3, fly pull free kick drill @ :35
#4- all FAST UDK on stomach @ :20
Last round of four the drill can be your choice in MRS, but no free
1:0 rest, check HR & take fins off
3 rounds of:
3 x 100 swim free br3 @ 1:25 (or @ 1:35), first 25 is swim fly
5 x 50 swim/kick by 25's in MRS (no free) @ :50 (or @ :55) desc 1-4, #4 is swim free @ :35 (:40)
3 x 100 swim @ 1:30 (or @ 1:40), 50 back, 25 breast, 25 free; desc these 1-3 to giddyup
1 x 150 swim free- 75 free build, 75 free closing speed- bring the legs here!
Check HR, then 1:00 rest between rounds
DISTANCE- go 2 rounds of the above, then get right into...
10 rounds of:
3 x 50 swim at Goal Pace @ :40
1 x 50 easy @ 1:00 (can be drill, kick, etc...but stay on interval)
No rest between rounds
Finish up with...
AMRAP:
3 x 25 partner kick (2 w/bds @ :40, 1 on back @ :40)- go reverse ss at midpool!
1 x 25 swim RACE your partner! @ 1:00
Warmdown a bit before you get out, do an excellent job in school today & make sure you've done your "best/least best/differently or better" talk with me. Have a great day!
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