1:00 rest
With fins,
8 rounds:
1 x out & back @ 1:00- drill to LG stand (about 20m)/fwd ss/FAST UDK back to the wall
1 x 50 swim build to race pace @ :35m, then FAST UDK to the end, also @ 1:00
Go 4 rounds free, 4 rounds NO FREE
Check HR after #8 then take fins off and go the 100 dr-k-dr-skulling by 25's
1:00 rest
3 rounds of:
1 x 100 swim free br3 or 4/2 @ 1:30- long & strong/add your kick by 50's
1 x 50 swim in MRS, no free- build to 25m, then race pace to the end, @ 1:15
Check HR after 3rd round, then easy choice back to the starting end
DISTANCE-
AMRAP:
1 x 150 @ 2:30- 100 smooth & long/50 add kick
1 x 150 @ 2:45- 50 smooth & long/100 add kick
1 x 150 swim max effort @ 3:00, get times, know your average
After every 3rd round, the 3rd 150 is broken: 3 x 50 @ :15 rest, needs to be better than :05 faster than avg from fast 150
STROKE GROUP:
3 rounds of:
2 x 150 @ 3:00 as follows:
25m drill/50m swim race pace (fast turn here!)/25m drill
:15 rest
50 swim max effort, get time
:30 extra rest after #2, check HR, then...
1 x 150** race, get time
**in 3rd round, the 3rd 150 will be broken: 3 x 50 @ :15 rest
Warmdown a bit before you get out, thank your parents for getting you here this morning. Make sure you're sipping your water every ten minutes, and stay out of the sun this week. Tomorrow morning back at CCF, 6-7:40a. Have a great day!
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