1:00 rest
3 x 150 drill/swim by 25's, desc the swim 1-3, @ 2:40
6 x 75 @ 1:15- 50 fist free br3, 25 choice drill in MRS (no free)
8 x 25, o/e as follows:
odds- break out big & get into race pace tempo for 15y, then drill to the end; @ :45
odds- break out big & get into race pace tempo for 15y, then drill to the end; @ :45
evens- all swim fast @ :25
1:00 rest after #8, check HR
2 rounds of (both in MRS):
1 x 100 dr/k/dr/skulling by 25's @ 2:00
3 x 50 swim @ 1:00 desc 1-3 to max effort, get time on #3 (same stroke as 100 above)
1:00 rest after 2nd round, check HR
DISTANCE-
(hopefully 2 full rounds of...)
2 x 200 swim neg split free br3 or 4/2; desc 2nd 100 1-2, @ 2:45
1 x 225 swim free @ 2:45
2 x 300 swim neg split free (as above) @ 4:00
1 x 325 swim free @ 4:00
2 x 400 swim neg split free (as above) @ 5:00
1 x 425 swim free @ 5:00
Check HR, then move back down to the starting end for round 2
STROKE GROUP-
AMRAP:
4 x 25 swim max effort @ :40 (#3 is @ :25)- all one stroke
1 x 50 swim strong & even free br3 or 4/2 @ :45
1 x 50 race @ 1:30- same stroke as 25's
Go 3 rounds in MRS no free, then 150 drill/kick by 25's, then 3 rounds choice (same stroke for all 3)
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race at Swim & Rock next weekend. Have a great day!
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