1:00 rest
2 x 150 @ 2:30- 50 choice drill, 25 dolph kick on side> UNDER h2o; #2, no free
With buoys:
6 x 50 @ :55- 25 swim free br3, 25 fist drill free br3- count strokes
3 rounds of:
6 x 25 @ :40-
1-2, partner sprint
#3 drill (same stroke as partner sprints), go one at a time
1* x 150 swim long & strong free @ 2:30
No rest between rounds
*in 2nd set, go 2 x 150 @ 2:15, #1 long & strong free, #2 is strong & even free
*3rd round is no free; go 3 x 150 @ 2:30, 50 swim fast turn, 25 kick on back (FAST UDK's to halfway), then 50 swim at 200 GP, 25 kick on back choice, same fast UDK's to halfway
1:00 rest after 3rd time through
Everybody together, AMRAP:
3 x 175 @ 3:00- swim 150 IM, 25 choice drill, desc 1-3, except #3 is straight swim, last 25 is free br3 or 4/2; goal on #3 is your 200 IM goal time
Check HR after #3, then immediately back down to the scoreboard end & break up into stroke/distance groups...
STROKE GROUP-
2x:
4 x 50 swim at 200 GP @ :55 (even rounds @ :50)
50 easy drill @ 1:30
After 2 rounds of 50's, go back to 3 x 175
DISTANCE-
2x:
3 x 100 swim at Goal Pace @ 1:40
50 easy drill
After 2 rounds of 100's GP, go back to 175
Warmdown a bit before you get out. Do an excellent job in school today & get excited for LCM. Have a great day!
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