1:00 rest
With shnorkels...
6 x 75 @ 1:30- 50 fist free drill, 25 skulling (use buoy on these 75's)
6 x 75 @ 1:20 (no buoy)- 25 "super hero" free kick, 50 free swim fast turn
Check HR, then take shnorkel off
"MRS" should be the same throughout...
8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast udk on stomach @ :20
3 x 100 @ 1:40- 25 swim fast in MRS (no free), 75 kick on back
8 x 25 @ :30- odds are drill in MRS (no free), evens are fast udk on stomach
3 x 100 swim/kick by 50's @ 1:40 in MRS, desc 1-3 to giddyup
Check HR after #3, then...
1 x 300, go kick/drill/choice by 50's (x2)
1:00 rest
DISTANCE-
3 times through:
7 x 50 swim @ 1000 goal pace @ :50 (3rd rd these are @ :45)
1 x 150 swim free faster than pace (race here!) @ 2:00- get time & HR
1 x 50 easy choice @ 1:30
No extra rest between rounds
After 3rd round...
MYSTERY SET!
Today we finished up with 1 x 125 race trying to be faster than 1/8 your 1000 goal time (can go 275 free if you'd like, faster than 1/6 your mile goal time)
STROKE GROUP-
AMRAP...
1 x 150 swim free or back @ 2:15- 75 long & strong, add kick & change gears for 2nd 75
3 x 50 swim desc 1-3 to giddyup @ :50 (MRS)
1 x 150 swim free or back- as above
3 x 50 swim at 200 gp @ :55 (MRS- same stroke as previous 3 x 50)
75 dr-k-choice by 25's @ 2:00
3 x 25 race @ :10 rest in MRS (same stroke as 50's above)
Check HR, go 1 x 50 easy
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Have a great day!
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