1:00 rest
6 x 75 @ 1:30- 50 pull fist free br3, 25 breast kick on back
9 x 100, odds & evens as follows:
odds- pull free br 3/7 by 50's @ 1:30, desc 1-5
evens- 25 drill, 50 swim fast turn, 25 kick underwater @ 1:45- these are in MRS, no free
Check HR, then...
100 @ 2:00- dr/k/dr/skulling by 25's
Check HR again
2 rounds of:
6 x 50 swim/kick by 25's @ :50, descend to fast; except, #3's 3&5 are 75 swim free br3 @ :55
1 x 250 IM- swim (200), each 50 is build/fast by 25's; last 50 is kick all fast w/boards
Get time & check HR
:30 rest between rounds.
DISTANCE-
AMRAP
1 x 150 swim @ 2:00- HR = 150/160 by 75's
1* x 75 swim at Goal Pace @ 1:15
1 x 150 swim @ 2:00- 100 cruise (hand touch), 50 swim at closing speed
Check HR, then...
1 x 50 easy @ 1:30
*add 1 x 75 swim at Goal Pace in each round, up to 3, then back down to 1
STROKE GROUP-
AMRAP
2 x 75 swim S&L/giddyup/S&L by 25's @ 1:05
4 x 50 swim/kick by 25's in MRS @ :50 desc 1-3 to fast (#3 is swim free br3 @ :40, make interval)
1 x 100 @ 2:00- drill/choice by 50's, drill is MRS no free
4 x 50 swim at Goal Pace @ :50- except #3 is swim free br3 @ :40- just make the interval on #3
:30 rest, check HR, get ready...
1 x 75 swim FAST for time in MRS- get time, then 25 easy choice
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for your next meet. Anybody who raced this past weekend has to do their Best/Least-best/Differently or better talk with me today or tomorrow. Have a great day!
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