1:00 rest
With fins:
6 x 75 @ 1:20- breast pull w/dolph kick & flip turns, focus on WIDE press & fast insweep
8 x 25 choice drill @ :35, except #'s 3/5/7 are FAST UDK on stomach @ :25
Take off fins & get right into...
1 x 300- 50 swim back/50 swim breast, desc 100's 1-3
Check HR, then...
Put fins back on for:
6 x 75 @ 1:20- breast pull w/dolphin kick- with paddles
Check HR & take fins off
2 sets of:
9 x 50* swim (in 3's)- 2 choice @ :50, 2nd 25 NO FREE, desc 1-2; #3 is all swim free br3 @ :40
8 x 100 swim as follows:
odds- 25 swim fly/50 swim free/25 UDK choice @ 1:25/1:35
evens- swim free br3, except 3rd 25 is swim breaststroke
*in 2nd set, the FIRST 25 of the 50's (1&2) is swim breaststroke, same interval
Check HR after each round
Finish up with:
Anybody racing this weekend, go 20 x 25 @ :40 w/fins ("the usual")
Everybody else...
75's pull free w/buoy/shnorkel, desc 1-3's @ 1:10
DISTANCE- go one round of the 9 x 50/8 x 100's, then...
Finish up with AMRAP:
300 swim free desc 100's 1-3 to what you can, get time
:20 rest, get pulling equip
1 x 325 pull free ON THE TIME YOU WENT FOR THE 300! Then, get right back into the next 300 swim
Warmdown a bit before you get out. Do an excellent job in school today & remember everybody is welcome to come to tomorrow morning's workout. Have a great day!
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