1:00 rest
With fins (and paddles in 2nd round), 2 rounds of:
6 x 25 breast pull free kick @ :35, #3&5 are fast udk @ :25
3 x 75 breast pull w/dolph kick and flip turns @ 1:20- desc 1-3 to what you can
Focus on a wide press throughout
Check HR after each round; take equip off and easy 100 dr-k-dr-skulling after 2nd round
1:00 rest
3 rounds of:
1 x 150 swim backstroke @ 2:10 or 2:20- desc 50's 1-3 to what you can, but start with "IM stroke"
5 x 50 swim breast/free by 25's @ :50, desc 1-4 to something juicy; #4 is sw/kick, all breaststroke
4 x 25 kick w/boards @ :25 (odds) and :35 (evens)- all fast here!
Check HR after each round, then :30 rest
DISTANCE-
2 rounds of:
150 swim @ 2:00- long & strong on the way, add kick for last 50
250 swim @ 3:15- long & strong on the way, add kick for last 100
350 swim- long & strong on the way, add kick for last 150
Check HR, then...
5 x 50 swim at 500 gp @ :50 (@ :10 rest in 2nd round)
IM/Sprinters-
AMRAP:
4 x 100* swim IM @ 1:40 desc 1-3, last 25 is udk on stomach, one breath only;
*#3 is a 125 swim free, also @ 1:40
1 x 75 swim fast IM (no free), get time (this is FAST in each round)
Regroup after each round, but not more than 1:00 on the wall between rounds.
Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least beast/differently or better" talk before you leave today. MODIFIED Race Day tomorrow, get excited for something different. Have a great day!
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