1 x 600- 300/200/100
1:00 rest
18 x 50 in sets of 6:
1-2, drill/kick UDK @ 1:05
3-4, swim/kick on back @ :55
5-6, swim free desc 1-2 @ :45 (or @ :50 if necessary)
For #'s 1-4, go 1st round free, 2nd round no free, 3rd round choice (same stroke)
1:00 rest after #18, check HR
6 x 400 as follows:
odd 400's- swim IM by 100's (25 of each stroke, last 25 kick UDK on stomach, @ 7:00, desc 1-3
evens- swim free br3 or 4/2 @ 6:00 (@ 6:30 if necessary); desc them as follows:
#2- 300 cruise/100 giddyup
#4- 200 cruise/200 giddyup
#6- 100 cruise/300 giddyup
Check HR after each 400 to monitor your effort
1:00 rest after #6, then an out & back easy
Finish up with...
Partner sprints as follows:
6 x 25 swim @ :45 (same stroke as your partner)
1 x 50 kick fast for time w/boards @ 1:30- still partner sprint, go :10 apart
No additional rest between rounds.
Change strokes on the 25's after each round
Warmdown a bit before you get out. Do an excellent job preparing for your exams this week, and be sure to thank Heather for the workout. Regular schedule at CCF this week. Have a great day!
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