1:00 rest
2x:
1 x 150 @ 2:30- drill/kick/drill by 50's (kick is udk)
6 x 50 @ :50-
odds- swim/drill by 25's, build swim to fast turn
evens- all kick w/bds, go fast/easy by 25's
No rest between rounds
1st round free, 2nd round no free
Check HR after 2nd round, then right into...
4 x 50 swim/kick no free @ :50, desc 1-4 to what you can
4 x 50 swim strong/even free br3 or 4/2 @ :40
4 x 50 swim no free/free by 25's @ :45, 1st 25 is fast
Check HR, then 1:00 rest
2x:
300 swim free (or back), desc by 100's cruise/build/go
:20 rest
6 x 25 (2 x 3)-
1- swim 200 setup @ :25
2- swim max effort @ :25
3- fast udk @ :50
Check HR after #6, then out & back easy
25's in 1st round are no free; 25's in 2nd round are free
100 easy choice after 2nd round, then 1:00 rest
3 rounds of 4 x 75 @ 1:15 as follows:
1- 25 swim max effort/50 cruise
2- 50 swim max effort/25 choice
3- 75 swim max effort (check HR after you get your time)
4- 25 jungle swim (everybody together & race!)/50 drill
50 easy @ 1:30 after each round
Warmdown as needed before you get out. Make sure you're taking good care of yourself away from the pool, and stay on top of your classwork. Tomorrow afternoon here at 12:30p, drylands (just stretching) then swim. Have a great day!
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