1:00 rest
2 rounds of:
4 x 50 drill/kick by 25's @ 1:05, focus on good body position, small fast UDK's
3 x 75 swim/k/swim by 25's, desc 1-3 to what you can, @ 1:20
4 x 25 kick w/boards, partner style-
odds- 1/2 fast 1/2 easy @ :45
evens- all fast @ :30
Go the 1st round free, 2nd round no free (all the same stroke in 2nd round)
Check HR after each round
W/fins:
8 x 25 drill in 4th best stroke (no free) @ :35
6 x 50 swim/kick by 25's @ 1:00-
desc 1-3 in 4th best stroke (same storke as 25's drill above), then desc 4-6 fly
Check HR, then take fins off & go the 100 dr-k-dr-skulling
1:00 rest
6 times through:
1 x 75 swim free br3 or 4/2 @ 1:10 (can go backstroke if you'd like, but make the interval)
1 x 50 swim IM order by 25's, be fast in & out of the turn, @ 1:00
1 x 25 swim max effort @ :40- different stroke each round
Hop out for a breather after even rounds if you need to, but no more than 2:00 rest
AMRAP:
1 x 50 drill @ 1:00
1* x 50 swim at 200 Goal Pace @ 1:00
*add 1 x 50 each round, up to 3 x 50 goal pace @ 1:00
After the 3rd round (3 x 50 swim at 200 GP), check HR & go the 100 dr-k-dr-skulling by 25's
Odd rounds are MRS (no free), even rounds are choice (can be free), but all the same stroke
Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water. Get excited to race next week in St. Pete's. Have a great day!
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