1:00 rest
With fins, 3 rounds of:
4 x 25 choice drill @ :35
2 x out & backs- UDK FAST to 15y, fwd ss, then kick on back arms UP, all @ :30
No rest between rounds, check HR after 3rd round, then take fins off
4 rounds of:
3 x 50 swim/kick by 25's, IM order (by 50's) @ :55*
1 x 75 swim free br3/5/3 by 25's @ :55
3rd round, intervals are :50, then 1:00 rest
4th round, intervals are :50, then 75 free for time
*can add :05 to interval if necessary to start
LONG SWIM-
5 times through:
250 free- 100 cruise- get time, 50 drill (free), 100 swim faster- get time
150 swim IM- neg split each 50 (no free)
50 kick FAST w/boards
DISTANCE- after Long Swim, finish up with...
AMRAP of 250's swim free @ 275 Goal Pace interval (take 1650 goal time, divide by 3 for 550 goal pace, then divide that time in two for 275 goal pace; go as many 250's swim free on that interval. So, for a 17:30 goal time, that's 5:50 per 550, divided by 2 = 2:55, and go as many 250's as you can on that interval).
Everybody else, finish up with...
With fins, 24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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