1 x 600- 300/200/100
1:00 rest
Great job racing in G'boro! Now it's back to work...
4 x 75 @ 1:15- 25 breast kick on back, 50 fist free drill br3
5 x 50 @ :55- 25 choice drill no free, 25 dolph kick on side ("fish drill")
6 x 100 in odds & evens:
odds- 50 swim fast turn, 50 kick on back (UDK to 10y)- same stroke as drill above, desc 1-3 @ 1:35
evens- kick w/boards @ 1:50, neg split 1&2, #3 is fast for time
Check HR, then 1:00 rest
3 rounds of:
9 x 50- different by round, but all 2 & 1, #3 always free @ :35 (or :40); 1st rd is swim IM by 25's (1&2)
1 x 100 swim free @ 1:15 (or 1:20)
1 x 75 kick fast @ 1:15 w/bds
1 x 100 swim free faster than #1
Check HR, :30 rest between rounds
Finish up with...
24 x 25 @ :40 in sets of 4 ("the usual")
DISTANCE- AMRAP...
3 x 300 swim desc 1-2 @ 3:50
1 x 325 swim free, faster than 3rd 300
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today, be sure to think about your "best/least best/different or better" talk- we'll do that after workout this week. Have a great day!
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