1:00 rest
2 times through:
2 x 125 @ 2:00- drill/kick by 25's
4 x 25 swim @ :35 (odds build; evens are 15/10)
3 x 100 swim/kick by 50's desc 1-3 @ 1:40
No rest between rounds
Go 1st round free, 2nd round no free (but all the same stroke in rd 2)
1:00 rest after 2nd round, check HR
5 rounds of:
75 @ 1:15- 25 swim fly (build), 50 kick on back (fast udk's)
50 swim strong & even free br3 or 4/2 @ :45
2 x 25 swim in MRS (no free) @ :25 (#1 is 200 setup, #2 is max effort)
Check HR after each round, then out & back @ 1:00
DISTANCE-
AMRAP...
350 swim free br3 or 4/2 @ 4:45- 200 cruise/150 add kick & go
7 x 50 swim at gp @ :50
350 pull free w/shnorkel & choice equip, get time & descend from round to round
Check HR, then 1:00 rest between rounds
STROKE GROUP-
AMRAP...
2 x 50 swim @ :45- go cruise/add kick by 25's
1 x 50 choice drill in MRS @ 1:30
4 x 50 swim MRS at 2nd 50 split of 100 goal time @ 1:00
Check HR after each round, then out & back @ 1:00
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
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