1:00 rest
With fins, 4 rounds of:
3 x 25 choice drill @ :35 (diff stroke by round)
1 x 75 @ 1:30- swim FAST (same stroke as 25's) to hand touch, 25 drill (same stroke), 25 UDK on stomach, FAST
Go free/no free by rounds
Check HR, then take fins off & go the 100 dr-k-dr-skulling
3 rounds of:
4 x 50 swim/kick by 25's desc to FAST, except #3 is always swim 75 freestyle br3 or 4/2
rds 1&2 @ 1:00 (free then no free by round), 3rd round choice, but all @ :55
Check HR again
2 options today, Stroke Group (non free) & Distance
STROKE GROUP-
6 rounds of:
50 drill @ 1:00
3 x 25 swim FAST @ :10 rest (all @ 2:00)- all one stroke, same stroke as the 50 drill
1 x 75 race for time @ 1:30
Change strokes after every two rounds, or go 3/3
No additional rest between rounds
DISTANCE GROUP-
5 rounds of:
2 x 200 swim free br3 or 4/2; desc 1-2 @ 2:50 (or @ 3:00)
1 x 225 swim free, same interval, @ 2:50- check HR, then go 25 easy choice @ 1:00
After 3rd round...
1 x 600 pull free w/shnorkel & buoys, desc 150's to giddyup
1:00 rest after 600, but no more than that
Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have to be outside in this heat. Also, keep an eye on your email for an update on WORKOUT SCHEDULE FOR SUNDAY & MONDAY of this weekend. Have a great day!
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