1:00 rest
With fins, 3 rounds of:
3 x 50 @ :55- 15m UDK, 35m drill
1 x 100 @ 1:45-
1st 50 is 15m UDK, then 35m swim build to FAST turn
2nd 50 is 15m UDK, then kick on back arms pointed toward ceiling
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, fins off
15 x 50 in sets of 5-
odds- swim IM order (by 50's) @ :55
evens- swim free @ :45
After 5/10/15...
1 x out & back (to 15m)- go swim/fwd ss/udk FAST, @ :45
Check HR after last out & back
AMRAP:
3 x 150 swim free br3 @ 2:20- hr should be 150/160/170 by 50
1 x 350 swim for time from a dive- goal is to be at or better than your 400m free best time
Check HR after each round
2nd round is pull
Warmdown a bit before you get out. Regular schedule this week until Thursday, Friday at St. James. Have a great day!
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