1:00 rest
4 x 150 @ 2:40-
50 choice drill/25 kick choice (half UDK on stomach)
1-2, free
3-4, no free
6 x 75 swim/kick/swim by 25's, desc 1-3 free & 4-6 no free, all @ 1:20
12 x 50 swim as follows:
1-4, strong & even free @ :50
5-8, swim IM order by 25's @ :55
9-12, swim strong & even free @ :45
Check HR, then 1:00 rest
STROKE GROUP-
3 rounds of:
6 x 25 partner sprint @ :45
1-2, race to 1st yellow buoy (10m), then drill
3-4, race to 2nd yellow buoy (15m), then drill
5-6, race to far end (25m)
100 drill-kick-drill-skulling by 25's
Go free/no free/choice by rounds, but make sure you & your partner are racing the same stroke
After 3rd round, check HR then go the 100
1:00 rest
4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!
Check HR
DISTANCE GROUP-
3 rounds of:
6 x 25 swim (IM order by round) @ :25/:45
odds- 15m swim fast/10m drill
evens- all swim fast
4 x 50 sw/k by 25's, same stroke as 6 x 25, desc 1-4 to fast @ :55, except...
#3 is swim strong & even free br3 or 4/2 @ :40
Check HR, then go the 100 @ 2:00, dr-k-dr-skulling by 25's
No extra rest between rounds
4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!
With fins, everybody finishes up with...
AMRAP:
3 x 100 swim @ 2:30- desc 1-3 to max effort: goal on #3 is faster than your best SCY time!
Go free/no free/choice by rounds; if we get to a 4th round, you can go free again.
Warmdown a bit before you get out. Be sure to wear your sunscreen today, drink plenty of water and don't take any chances with fireworks- let somebody who ISN'T racing at the meet handle them for you! Tomorrow morning is LCM at the StJ, 6:30-8a. Have a great day & enjoy the 4th!
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