1 x 600- 300/200/100
1:00 rest
With fins,
8 x 50 as follows:
1st 25 @ 1:00- fast UDK to the far flags; then...
fwd ss; then...
kick back to near flags on back; then...
backwards ss; then...
drill down to the far end
2nd 25 @ :30- swim fast back to starting end (same stroke as drill on 1st 25)
Go 1-4 free, 5-8 no free
Take fins off after #8, go a 50 easy
4 rounds of:
1 x 25 skulling @ 1:00- don't rush, no "conductors"
2 x 50 swim strong & even free br3 or 4/2 @ :45
1 x 50 swim/kick by 25's- no free: build swim to a fast turn, then max effort on the kick
1 x 75 swim MRS- build into race pace turn/free/MRS faster by 25's
:30 rest between rounds, check HR
100 easy- dr/k/dr/skulling by 25's after 4th round
1:00 rest
DISTANCE-
AMRAP (target 3):
2 x 25 drill @ :45
2 x 125 swim 25 fly build/100 free (can be back) @ 1:45- br3 or 4/2 on free
1 x 150 swim free br3 or 4/2 (can be backstroke) as follows:
Go warrior/barbarian/SUPERHERO by 50's, get time
:30 rest between rounds, check HR after each round
STROKE/SPRINT Group-
"Celebrity Death Match" as follows:
4 x 25 @ :10 rest
switch w/partner
3 x 25 @ :10 rest
switch w/partner
2 x 25 @ :10 rest
switch w/partner
1 x 50 RACE against your partner
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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