1:00 rest
6 x 75 @ 1:30- 50 ra2 la2 free drill, 25 "Tombstone" kick w/boards
4 rounds of:
1 x 25 partner kick RACE @ :45
(loser of the partner kick 25 then swims 1 x 50 strong fly @ 1:00)
3 rounds of:
4 x 50 @ 1:00- kick w/boards build/swim strong (alternate, as boards will be at far end)
2 x 125* swim free br3 or 4/2 @ 2:00 desc 1-2 to juicy
*in 2nd rd go 2 x 150 @ 2:30
in 3rd rd go 2 x 175 @ 3:00
2nd 125/150/175 in each round should be giddyup!
Check HR after each round
8 x 25 @ :50- 1/2 FAST udk, then 1/2 drill in mrs (no free)
1:00 rest, get water
AMRAP:
3 x 50 swim IM order by 25's @ :50 (these are free long & strong in every 3rd round)
50 drill in MRS @ 1:00
2 x 50 swim FAST in MRS @ 1:00 (these are @ :10 rest every 3rd round)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in WVU. Have a great day!
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