1:00 rest
Warmup- your choice (about 15 mins), then...
6 x 100 @ 1:25-
odds, 25 swim build no free/75 long & strong free
evens- 75 swim choice/25 fast udk
Check HR, then right into...
12 x 50 swim in sets of 4:
1-4, strong & even free br3 or 4/2 @ :40
5-8, swim IM order by 25's @ :45- fast turns throughout
9-12, stronger but still even free @ :40
Check HR, then 1:00 rest
2 times through:
3 x 175 swim free @ 2:00 (@ 2:10 if necessary)- 100 cruise/75 add kick & go
:15 rest
1 x 75 swim at 500 gp @ 1:15
2 x 175 as above
:15 rest
2 x 75 swim at 500 gp @ 1:15
1 x 175 as above
3 x 75 swim at 500 gp @ 1:15
Check HR, then 100 easy choice
After 2nd set...
1 x 900 pull free w/shnorkels & choice equip, descend the 300's 1-3 to giddyup! Hand touch at 600 to get time for last 300
Finish up with...(going these 125's because not all of you got to do them yesterday at the end of workout):
1 x 125 race free from a dive
Warmdown as needed, make sure you're on top of your classwork early in the semester. Have a great day!
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