1:00 rest
With fins, 3x:
4 x 25 breast pull free kick drill @ :40
1 x 50 breast pull w/dolph kick @ :40- with flipturn
1 x 50 kick fast on back @ :30
No rest between rounds
Check HR after 3rd round, then fins off & go 150 drill breast/free by 25's
1:00 rest
21 x 50 in sets of 7:
1-6 as follows-
odds, swim/kick by 25's, all breaststroke @ :50
evens, swim strong & even free br3 or 4/2 @ :40
#7- swim breast fast for time @ 1:00
Check HR after #21, then get right into...
300 swim- 50 back/25 breast/25 free, desc 100's 1-3 to fast
Check HR again, then 1:00 rest
Two options today:
DISTANCE-
6 x 50 swim at mile goal pace @ :45
1 x 175 swim free strong & even @ 2:00- get time
:30 rest, check HR
4x through: {75 swim long & strong, target mile goal pace + :01 @ 1:00
{50 swim at mile goal pace @ :45
After 4th time through, right into...
1 x 175 swim free @ 2:00- faster than 1st 175
:30 rest, check HR
6 x 50 swim at mile goal pace @ :10 rest
1 x 175 swim free @ 2:00- fastest of the day
Check HR, then 1:00 rest
Finish up with...
1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3
STROKE GROUP-
AMRAP:
3 x 25 swim in MRS at 200 setup @ :30
1 x 75 swim long & strong free @ 1:00
1* x 50 swim fast for time in MRS (same as 25's) @ 1:00
Check HR after each round, then out & back easy @ 1:30
*add 1 x 50 fast for time in each round
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Have a great day!
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