1:00 rest
With boards where noted:
4 x 125 @ 2:00- 100 swim/drill by 25's, build swim to FAST turn, last 25 kick build to fast (1-2 are all free, 3-4 are MRS no free)
6 x 25 fly pull free kick drill @ :35- lift & drop in one motion to breathe
3 x 100 swim @ 1:30- 25 MRS no free build to fast turn, 75 free br 3/5/3 by 25's fast turns
10 x 25 partner kick as follows:
1-2, w/boards free kick race @ :45- fwd ss at midpool;
3-4, on back, RACE the UDK's to half way
Check HR, then...
1 x 300- 50 breast drill (2k1p), 25 skulling
1:00 rest
LONG SWIM-
2 choices today:
A)
5 times through...
150 swim IM (2 x 75's, no free), desc 1-2
150 swim in MRS (no free) desc the 50's to 200 gp
50 kick fast free w/bds
Check HR after 5th round
Or...
B)
1 x 450 swim free (can be pull w/choice equip), desc 150's by HR (150/160/170)
1 x 150 swim IM, 2 x 75's IM (no free) desc 1-2 to fast
Let's finish up with...
25's race "partner style," we'll go in sets of 6
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for hustling you all over northern Virginia this past week for our workouts. Have a great day!
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