1:00 rest
3 x 150 @ 2:30- first 100 is 25 drill/50 swim fast turn/25 drill, then last 50 is kick easy/fast by 25's
6 x 25 kick free on back w/arms up @ :40- UDK as far as you can on stomach
3 x 100 swim/kick by 50's no free @ 1:45, desc 1-3 to fast
15 x 25 in sets of 3:
1- swim long & strong @ :30
2- swim fast @ :40
3- fast udk on stomach @ :20
odd rounds of 3 are free, even rounds of 3 are no free
Check HR, then 1:00 rest
7 x 100 kick as follows
odds- kick free on back, except last 25 is UDK on stomach; desc 1-4 to fast @ 1:40
evens- kick free 2 x 50 w/bds @ :10 rest, all FAST @ 2:00
:30 extra rest after #7, then...
2 sets of:
1 x 150 swim free hr = 150/160/170 by 50's @ 2:30
1 x 100 swim free hr = 170/180 by 50's @ 2:00
1 x 50 swim free max effort @ 1:00
2nd set is kick free w/boards (add :15 to intervals)
After 2nd set...
1 x 200 drill/kick on back by 50's
1:00 rest
MYSTERY SET
Today for the Mystery Set, we went the 7 x 100 that started the set, but this time NO FREE (wound up going all 7 @ 2:00).
Finish up with 50's @ 1:00, how low can you go???
Odds are swim smooth & long freestyle
Evens are....
Warmdown a bit before you get out. Remember to tomorrow's workout is also here at the St. James, do everything you can to be here. Have a great day!
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