1:00 rest
With buoys, where noted:
4 x 75 @ 1:15- 50 fist free br3 pull, then 25 kick free hold buoy out front
4 x 50 @ 1:00- kick on back (1/2 way under)/choice drill MRS by 25's (no free on drill)
4 x 150 @ 2:30- 50 swim in MRS (no free) easy/FAST by 25's, 100 pull free br 3/5 by 50's
Check HR, then 1:00 rest
6 rounds of:
1 x 100 in MRS- 75 swim (smooth/build/strong by 25's, get HR up by 25's), last 25 kick on back (1/2 under) @ 1:30/1:40
1 x 200 @ 2:30/2:40- swim free br3, hr is 160/170 by 100's
:30 rest after 3rd round, check HR and get water
STROKE GROUP-
AMRAP:
3 x 50 swim at 200 GP @ 1:00
1 x 100 swim free br3 @ 1:15/1:20
1 x 50 swim max effort, check HR
50 easy @ 1:30 (every 3rd round go 200 drill/choice by 50's)
DISTANCE-
AMRAP:
2 x 150 swim neg split @ 2:00/2:10, hr is 150/160 by 75's
3 x 50 swim at GP @ 1:00 (interval gets :05 faster by round)
Check HR, 50 easy @ 1:30 after each round)
Finish up with...
25's @ :40 in sets of 4- "the usual," except, PARTNER-STYLE
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Be sure to follow ALL of the AFC's guidelines on entering/exiting the facility while they finish those repairs...they don't have to let us swim here. Have a great day!
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