1:00 rest
With shnorkels & buoys:
6 x 75 @ 1:30- 50 fist free drill/25 kick free (keep head down throughout), hold buoy for kick
6 x 75 @ 1:20- swim/kick/swim faster free by 25's, hold buoy for kick
Check HR, then go the 100 dr-k-dr-skulling y 25's
1:00 rest
With fins, stroke drilling...
DISTANCE-
AMRAP:
1 x 250 swim free br3 or 4/2- 150 long & strong/100 giddyup the legs, @ 3:30 (HR 150/170)
3 x 50 swim at goal pace @ :55
1 x 75 swim faster than goal pace
Check HR again, then easy 25 @ 1:30 back to starting end for next round
STROKE GROUP:
AMRAP:
3 x 100 @ 1:45* as follows-
1- 25 swim mrs fast turn/50 choice/25 kick on back 1/2 UDK
2- 50 swim mrs fast turn/25 choice/25 kick on back 1/2 UDK
3- 75 swim mrs desc 1-3 to fast/25 kick on back 1/2 UDK
3 x 50 swim at 200 GP @ 1:00*
1 x 75 race in mrs faster than GP
Check HR
*interval on 3 x 100's gets :05 faster by round
50's Goal Pace are @ :10 rest in even rounds (all @ 3:00)
At 6:25a, both groups warmdown a 200 dr-k-dr-skulling by 25's, then...
DISTANCE- race 1 x 175 free, goal is better than 200 lcm free
STROKE Group- race 1 x 100 in MRS, goal is =/- than half your 200 Best Time
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the schedule change next week. Have a great day!
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