1:00 rest
4x:
50 kick on back @ 1:00- 4udk on 1st 25, 1/2way udk on 2nd 25
2 x 25 kick fast udk on stomach @ :45
No rest between rounds, check HR after 4th round, then 1:00 rest
1 x 300 IM as follows:
50 kick w/bds (ez/fast by 25's), 25 drill, 25 swim build
Go fly/back/breast by 100's
:30 rest, regroup for...
8 x 25 swim (2 of each stroke, start with fly)-
odds @ :35 build
evens @ :25 all fast
Check HR after #8, then 1:00 rest
4x:
50 swim/kick by 25's in mrs no free @ 1:00- middle 25yds is fast
75 swim free (or back) @ 1:00*
No rest between rounds
*interval for 75 gets :05 faster by round (@ :45in 4th rd)
Check HR after 4th rd, then 50 easy
DISTANCE-
6 x 5-minute swims @ 6:00- increase distance swum from 1-3 & 4-6
Check HR after #'s 3&6
Finish up with 25's @ :40 w/fins...the usual in sets of 4
STROKE GROUP-
AMRAP...
1 x 25 swim mrs at opening speed of 100 (90-95%) @ :40
1 x 50 swim mrs at 2nd 50 split of 100 goal time @ :40
1 x 25 swim mrs at 100 finishing speed- think "chaos reigns!"
Check HR, then 50 easy drill
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow (and the snow today!). Remember, all workouts for this coming Saturday are here at GMU. Have a great day!
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