1:00 rest
W/shnorkels & buoys:
3 x 100 @ 1:30- 75 fist drill, then last 25 kick fast (head down/hold buoy)
4 x 50 drill/kick by 25's no free @ :55 (no equipment)
4 x 50 swim/kick by 25's @ :45 (same stroke as previous 50's)
6 x 100 odds/evens as follows:
odds- swim free long & strong @ 1:15
evens- swim IM desc 1-3 @ 1:30
:30 rest after #6, check HR; then...
6 x 50 swim free strong & even @ :40
6 x 50 swim free-
odds, 200 setup @ :35
evens, giddyup! @ :45
3 rounds of:
100 @ 2:00- 25 drill/50 swim race pace turn/25 drill or skulling
4 x 75 swim at 500 gp @ 1:00 (@ 1:10 if needed)
4 x 25 "jungle swim" @ :25
Check HR after each round, then :30 rest
After 3rd round...
300 easy drill/choice by 50's; then...
MYSTERY SET-
Today we went 1 x broken 125 (50/:10 rest/75), then
3 x 125 swim @ 3:00 desc 1-3 to max effort- how close can you get to your broken 125 time?
Warmdown as needed before you go. Tomorrow morning regular lift at the Fieldhouse, then swim here. Have a great day!
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