1:00 rest
With fins, 3 rounds of:
2 x 50 @ 1:00- 25 fast UDK/25 drill (#1), and 25 fast UDK/25 swim build (#2)
1 x 100 swim/kick by 50's @ 2:00- same stroke as 50's above; kick on back
No rest between rounds
Go free/no free/choice by round
Take fins off after 3rd round & go a single 100 drill/kick by 50's
1:00 rest
EC's group will have slightly adjusted intervals for this set (plus :05 on the 50's)...
6 x 50 swim free br3 or 4/2 @ :50, except #3/5 are swim MRS no free @ :55
1 x 150 swim free desc 50's 1-3, change gears here (EC's group go dr-kick fast-dr by 50's)
Check HR, then 50 drill to the starting end
1:00 rest
6 x 50 swim free br3 or 4/2 as above, except #3/5 are kick on back @ 1:00; desc free 50's 1-4
1 x 150 swim free or back as above, bigger descend this time around (EC's group, dr-k-dr)
Check HR, then drill to the far end
1:00 rest
6 x 50 swim in MRS (no free) @ :55, desc 1-4; #3/5 are swim free @ :45
1 x 150 swim free or back- go 100 strong & even, :10 rest, then 50 fast, get time (EC's group, d-k-d)
Check HR, then drill back to the far end
1:00 rest
With fins, finish up with...
50's (odds & evens) until 12:00p, as follows:
odds- 25 fast udk, then 25 drill (not 12 or 15m udk, 25m) @ 1:15
evens- swim (same stroke as odd 50's), build to fast finish as follows:
#2- @ :50
#4- @ :45
#6- @ :40
#8- @ :35
#10- @ :30
#12- @ :25#!^@!?!
Check HR and then warmdown a 200 dr-k-dr-skulling by 25's.
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Back to regular schedule schedule/groups tomorrow at GMU. Have a great day!
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