1:00 rest
With fins, 4 sets of:
3 x 25 drill choice @ :35
1 x 50 kick fast @ :35
1st 2 rounds, the drill is your MRS
last 2 rounds the drill is fly (your choice fly drill)
Check HR, take fins off
100- dr/k/dr/skulling by 25's
3 rounds of:
1 x 125 @ 2:00- 100 swim/drill by 25's, build swim to fast turn; last 25 is dolph kick w/bds
1* x 25 kick fast w/bds @ :30
*add 1 x 25 kick each round
Check HR after 3rd round, then 1:00 rest
6 x 50 @ :50- odds swim IM order by 25's, evens kick choice 1/2 under
2 x 150 swim free br3 @ 1:50/2:00/2:10; HR is 150/160 by 75's on 1st 150, 150/170 on 2nd 150
:30 rest, check HR
4 x 100 swim @ 1:15/1:20/1:25, 1st 25 is fly build, last 75 is backstroke
2 x 150 swim free br3- as above
:30 rest, check HR
7 x 75 swim/kick/swim by 25's in MRS no free, desc odds; odds @ 1:10/evens @ 1:00
2 x 150 swim free br3 as above
:30 rest, check HR
With fins, finish up with...
9 x 100 swim desc 1-3's @ 1:45 to race, go free/MRS/choice by rounds of 3
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next month in FL. Have a great day!
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