1:00 rest
LET'S KEEP IT MOVING AGAIN THIS MORNING
With fins:
15 x 50 @ :50/1:00 odds & evens- odds kick on back (1/2 UDK), evens drill NO FREE
Check HR & fins off, then...
100 dr-k-dr-sw
1:00 rest
4 x 50 swim free br3 or 4/2 @ :50- strong & even here
4 x 50 swim/drill by 25's in MRS (no free), build the swim to a race-pace turn; all @ 1:00
4 x 50 swim strong & even free @ :45
6 x 25 race in MRS @ :45- can go partner sprint if you can race somebody the same stroke
Check HR, then 1:00 rest
Two options today (both are done AMRAP)-
STROKE GROUP-
2 x 200 @ 4:00-
#1
75 swim build @ 1:30
50 swim FAST @ 1:00
75 drill/kick/drill by 25's @ 1:30
#2
75 swim FAST @ 1:30
50 drill @ 1:00
75 swim FAST @ 1:30 (in even rounds, this 75 is 3 x 25 swim fast @ :10 rest)
Check HR, then...
100 dr-k-dr-skulling by 25's
1:00 rest
DISTANCE GROUP-
2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can
1 x 250 pull free w/shnorkel & buoy (paddles for even rounds) @ 4:00- about 85% effort here
2 x 250 @ 4:00- 100 swim IM/50 choice drill/100 swim IM faster
1 x 150 swim free fast for time (think, "closing speed" in your 400 IM or Free)
Check HR, then 100 dr-k-dr-skulling by 25's
Warmdown a bit before you get out and be sure to take all your equipment with you. Do an excellent job in school today and be sure to check your email for the workout schedule this weekend (we're here at CCF and NOT at the St. James). Have a great day!
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