1:00 rest
With fins, 6 rounds of:
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:30 (lanes 8-9 go @ 1:45); build swim to fast turn, kick is FAST UDK
Go 2 rounds free, 2 rounds MRS no free, and last 2 rounds choice
Check HR after 6th round, then take fins off
4 x 150 as follows:
odds- @ 2:20 swim free br3 or 4/2, desc 50's 1-3, get your legs going @ 3rd 50
evens- @ 2:40, go swim/kick/swim faster by 50's in mrs, no free
Check HR again, then 1:00 rest
4 rounds of:
1 x 50 drill @ 1:00
3 x 50 swim FAST in mrs @ 1:00
2 x 50 swim free br3 or 4/2 @ :45- long & strong here, not soft or "hanging on"
1 x 50 drill @ 1:00
2 x 50 swim FAST in mrs @ :15 rest (all @ 2:00)
**check HR after 2nd 50**
3 x 50 swim strong free br3 or 4/2 @ :50- not all out here, but 2nd gear, be consistent with your time
Check HR again, compare to HR after 2 x 50 @ :15 rest
1:00 rest between rounds
Go 2 rounds MRS and 2 rounds choice
With fins, finish up with...
(AMRAP)
50's partner sprint @ 1:30- go 25 swim/fwd ss/25 UDK on stomach- RACE here!
Go 2 free, 2 NO FREE, 2 choice (same stroke for both partners)
At 10:40a, we'll go a single 50 from a dive, racing your partner
Warmdown a bit before you get out. Do an excellent job with your HW today (don't wait until tomorrow to do it), and remember tomorrow's workout is at CCF (8:30-10a). Wear your sunscreen & have a great day!
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