Warmup today is with Mike's group; then...
4 times through:
3 x 75 @ 1:20* as follows:
1- 25 kick fast w/bds, 50 swim smooth & strong
2- 50 kick fast w/bds, 25 choice
3- all kick fast on back- focus on 4 UDK's
1 x 100 swim strong & even free br3 or 4/2 (same interval as the 75's)
* interval gets :05 faster by round (1:00 rest after 3rd round, then last round @ 1:05
3 rounds of:
6 x 50 as follows-
odds, swim/kick by 25's @ :50, no free- focus on race pace turn & breakout
evens, strong & even free br3 or 4/2 @ :40
1 x 75 kick fast for time w/bds- goal is your 100 free (scy) best time, @ 1:15
1 x 25 fast udk (on stomach)
Check HR, then 50 easy (get board at far end)
1:00 rest between rounds
Finish up with...
25's partner sprint (swim) @ :45- change stroke after every 3 x 25
Warmdown as needed. Do some schoolwork today, don't wait for the whole weekend to go by before you get started. Thank your parents for getting you to workout today (you can still say "thanks" even though Thanksgiving is over), and remember tomorrow we're back at GMU at 8:30a. Have a great day!
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