PM- GMU Distance
After warmup...
3 rounds of:
4 x 50 on the towers @ 1:20
Drop belt...
1 x 50 kick FAST for time
Belts back on
4x: kick w/boards for :35, then :35 rest
Drop belt...
1 x 50 swim FAST for time
After 3rd round, warmdown for 5 minutes
AM- GMU Distance
300/2001:00 rest
2 x 100 @ 1:40- dr/k/dr/swim- build the swim
2 sets of:
3 x 75 kick desc 1-3 @ 1:20/1:10/1:20 by 75's
1 x 125 @ 1:50- 25 kick FAST/100 swim choice FAST TURNS
Check HR after 2nd set
, then...
12 x 50 as follows:
1-2, swim/kick by 25's @ :50 (or @ :55), desc 1-2
#3- swim a 75 free @ :50 (or :55)
4- swim/kick again @ :50, fastest of the bunch
Middle set of 4 is NO FREE
Check HR after #12, then 50 easy
6 rounds of:
4 x 50 swim at 200 GP @ :50/:55 (#3 is swim a 75 free on same interval, just make the interval)
1 x 25 easy @ 1:00
3rd & 6th rounds are @ :45/:50
After 6th round...
200 easy choice/kick by 50's; then...
MYSTERY SET
Today we went a Broken 200 (4 x 50's @ :10 rest, get time)
200 easy choice
1 x 175 from a dive, goal is to be faster than what you went on the broken 200
Warmdown a bit before you get out. Good luck with your exams, have a great day!
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