1:00 rest
With fins:
15 x 50 as follows:
1-2, drill @ 1:00- same drill for both 50's, can change from round to round
#3- kick on back @ :55*
No rest between rounds of 3
*50 kick gets :05 faster by round, so #15 is @ :35
Check HR after #15, then easy choice back to the start end
4 rounds of:
5* x 50 swim free long & strong here @ :50
*5 is swim build to fast in MRS (no free) @ 3:00- get time and desc 1-4
No additional rest between rounds
Check HR after each 150
With fins, finish up with...
AMRAP:
50's swim @ 1:00 in sets of 3 as follows:
1- build to fast finish (change gears by 30-35m)
2- swim 25m at max effort, last 25m drill
3- all swim max effort, get time
Change stroke after every 6 x 50's
After 20-24 x 50's, we'll take off the fins & go a 100 easy. Then...
50 race from a dive, 2 at a time!
Warmdown as needed. Do an excellent job with your schoolwork today, make sure you're ready for the week ahead at school. Watch your email this week for schedule updates due to the meet at GMU (starting Thursday). Get excited to race at Swim & Rock next weekend, have a great day!
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