1:00 rest
With fins:
8 x 25 @ :35- choice drill, except 3/5/7 are all FAST UDK on stomach
6 x 75 @ 1:20- breast pull w/dolphin kick and FLIP TURNS, desc 1-6
Check HR, then take fins off
8 x 25 @ :45 partner kick w/boards- fwd ss at midpool, odds free/evens choice
2 sets of:
5 x 50 swim breast/free by 25's @ :50 desc 1-4 (#4 is all free br3 @ :40, @ :35 in 2nd set); 2nd rd @ :45
4 x 75 swim 25 fly/50 back @ 1:10 (go 50 back/25 breast in 2nd round)
2 x 125 swim free br3 desc 1-2 @ 1:35 (@ 1:30 in 2nd set)
Check HR, 1:00 rest between rounds
AMRAP:
1 x 100 dr/sw/dr/skulling by 25's @ 2:00
4 x 50 swim at GP @ 1:00
1 x 50 easy choice @ 1:20
2 rounds-
2 x 50 swim at GP @ :55
1 x 75 swim free br3 @ :55
1 x 50 swim at GP @ :55- get time & check HR
:30 rest after 3rd 50 GP
DISTANCE-
After 2 rounds of the AMRAP above (one round free, one round NO FREE), finish up with...
2 x 400 swim free @ 5:30- 200 cruise/200 strong (on #2, 2nd 200 is stronger)
5 x 50 swim @ :50/:45/:40/:35/:30- check HR after each round, then :30 rest before starting next round
Warmdown a bit before you get out. Do an excellent job with your HW today & enjoy your time off. Be sure to do your "best/least best/differently or better" post-meet talk with me. Have a great day!
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