1:00 rest
2 rounds:
3 x 50 @ 1:00- drill/dolphin kick on side by 25's
2 x 100 sw/drill by 25's @ 1:40- build to fast turn on swim
1 x 150 all kick, desc 50's 1-3 (free on back in 1st round; 2nd rd no free w/bds
1:00 rest between rounds, check HR
12 x 75 in sets of 4:
1- swim free br3 or 4/2 @ :55- big fat kick on last 25
2- 25 swim in MRS (no free) build to fast turn, 50 free or back cruise @ 1:10
3- 50 swim strong MRS (same as previous 75), 25 catchup free w/overkick @ 1:20
4- all swim MRS @ 2:00- 50 at 200 gp, :10 rest, last 25 faster than gp
Check HR after each round, but stay on 2:00 interval for last 75
Last round of 4 x 75, go 4th best stroke instead of MRS
Until 2p, finish up with...
AMRAP:
3 x 25 swim max effort in MRS @ :35- get times, make avg per 25
2 x 50 kick w/boards @ :55- go FAST/easy by 25's
1 x 50 @ 1:30 swim in MRS w/max effort- same stroke as 25's above, be within .5 of 25's avg (x2)
Go 2 rounds free, 2 rounds no free, 2 rounds choice
Warmdown a bit before you get out. Do an excellent job on your HW today, make sure you're ready for the week ahead at school. Have a great day!
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