1:00 rest
2 x 200 @ 3:20- 100 drill/kick by 25's, 100 swim fast turns; 2nd 200 no free
With fins:
6 x 50 @ :55- 25 choice drill in MRS, 25 kick free on back arms pointed up
6 x 75 @ 1:15 breast pull w/dolphin kick, desc 1-6, do flip turns
Check HR, take fins off, 100 easy dr-k-dr-skulling
3 rounds of:
3 x 50 drill/kick breaststroke @ 1:00
3 x 50 swim swim breast/free by 25's @ :50, desc 1-3 to what you can
1 x 100 swim free br3 @ 1:10/1:15/1:20
1 x 50 swim/kick breast by 25's fast
Check HR after each round, then :30 rest
8 x 25 choice drill in MRS @ :35, #3/5 are FAST UDK; then...
AMRAP:
4 x 50 swim at 200 GP @ :55, interval gets :05 faster by round
50 easy @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today & look for an email with the weekend workout schedule later today. Have a great day!
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