1:00 rest
With buoys where noted:
9 x 50- 2 free drill @ 1:00- ra2 la2; 1 swim free FAST turn @ :45
4 x 75 @ 1:20- 50 fist free drill w/buoy, 25 kick face down (holding buoy)
2 sets of:
6 x 25 @ :35 drill in MRS, except #'s 3&5 are FAST UDK on stomach
3 x 100 @ 1:40- 25 swim free br3 (200 setup), last 75 is drill/swim/swim in MRS no free, fast turn on the swim
Check HR after 2nd round, then 1:00 rest
2 times through...
1 x 50 swim free br3, strong & even (by 25's) @ :55
1 x 75 swim/kick/swim by 25's in MRS no free @ 1:10, 2nd 25 swim w/giddyup on the kick
1 x 50 free- as above @ :50
1 x 75 sw-k-sw, as above @ 1:10
50 @ :45/75 as above @ 1:10
Down to 50 free @ :35/75 @ 1:10
Who can go 1 x 50 free @ :30?!?
LONG SWIM-
6 rounds of:
100- swim from a dive- get time, desc 1-6 to something juicy!
150- kick/swim/kick by 50's, the FAR end of the pool is always fast ("far end fast")
Check HR after last round, then warmdown a bit before you get out); change strokes on the 150 from round to round if you'd like.
Do an excellent job in school today & get excited to race next week in FL. Have a great day!
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