1:00 rest
18 x 50 as follows:
1-6, odds @ 1:00, ra2 la2 free drill; evens drill/kick no free
7-18, odds swim/kick choice fast turn @ :50; evens all kick w/boards @ 1:00 desc 1-6 to giddyup!
1:00 rest
2 sets of:
4 x 75 swim free br3 @ 1:05, desc 1-4 to fast, except #3 is @ :55
4 x 125 swim free br3 @ 1:40/1:35/1:30/1:25 by 125 (or, add :10 to start)
6 x 25 kick fast w/boards @ :40
Check HR after each round, then 1:00 rest
DISTANCE- AMRAP:
4 x 75 swim @ 1:15- 3 at GP, 1 easy
4 x 100 swim @ 1:30, 3 at GP, 1 easy
4 x 125 swim desc 1-4 @ 1:45
1 x 50 easy @ 2:00
1 x 150 swim fast for time
Check HR, 1:00 rest between rounds
STROKE GROUPS- AMRAP
Same stroke throughout:
1 x 50 drill in MRS @ 1:30
3 x 25 swim max effort in MRS @ :40
1 x 50 drill @ 1:30
2 x 50 swim max effort @ 1:20
1 x 50 drill @ 1:30
1 x 75 swim max effort @ 1:40- check HR
1 x 100 drill/choice by 50's @ 2:30
No extra rest between rounds, change strokes after every 3rd round
Warmdown a bit before you get out. Remember, tomorrow we start our holiday training schedule at the St. James (emailed out to every family, AND it's on the website). Get excited for the next ten days of training!
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