1 x 600- 300/200/100
1:00 rest
One time through...
(all the kick is fast & with a board; the 50's swim are long/strong, then desc the 100's IM)
25 kick fast with boards/50 swim long & strong
50 kick fast/50 swim long & strong
75 kick fast/50 swim l&s
100 kick fast/100 swim IM
75 kick fast/100 swim IM
50 kick fast/100 swim IM
25 kick fast/100 swim IM
Check HR, then 50 easy
1:00 rest
All 50's are free @ :40/:35 or @ :45/:40-
6 rounds of:
2 x 75 @ 1:15- 50 swim/25 kick on back, desc 1-2 to something legit giddyup; these are all in MRS
1 x 50 swim freestyle br3 or 4/2 @ :40/:35 or @ :45/:40 (1st 3 rds @ :40, then last 3 rds @ :35)
No rest between rounds, check HR after 6th round, then 1:00 rest
8 x 25 in MRS as follows:
odds- drill @ :35
evens- swim smooth & long @ :25
:30 rest, then...
4 rounds of:
4 x 50 swim in MRS (no free) at 200 GP @ :55*
1 x 75 dr-k-dr by 25's @ 2:00
No rest between rounds
*interval is :45 in 2nd round, then @ :10 rest in 3rd round. 4th round is choice stroke @ :55
Check HR after 4th 50 in each round
Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Tomorrow morning again here at 9:30a. Have a great day!
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