1 x 600- 300/200/100
1:00 rest
Warmup with the group, then...
STROKE GROUP- with Jamie
DISTANCE GROUP-
15 x 150 as follows:
3 rounds of 5 x 150 as follows-
1-3, all swim free br3 or 4/2
(1- 100 swim long & strong/50 add kick @ 2:20)
(2- 50 long & strong/100 add kick & change gears)
(3- giddyup @ 3:00, get time)
4-5, go swim/kick by 25's, desc the 3 x 50 to what you can
1st round, go these last 2 x 150 IM order by 50's, 2nd 150 faster than the 1st @ 2:45
2nd round. go these last 2 x 150 in mrs NO FREE @ 2:45
3rd round, go these last 2 x 150 your choice @ 2:45, last 150 should be JUICY!
1:00 rest between rounds
With fins, finish up with...
AMRAP:
4 x 25 as follows-
1- swim build to FAST @ :40
2- swim FAST/easy by 12.5's @ :30
3- all swim FAST @ :20
4- all fast UDK on stomach @ 1:00
Take the full rest on #4, then after every 4th 25...
1 x 50 race (swim) max effort @ 1:30- can be partner-style, one group at a time
Go odd rounds free, even rounds NO FREE
Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen. I'll post a workout for tomorrow morning, get in when (and where) you can & do a great job. Let me know if you have any questions & get excited to race next weekend. Have a great day!
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