1:00 rest
With fins, 8 rounds of:
1 x "35" @ :50- udk fast to far flags/fwd ss/kick fast on back to near flags
1 x "20" @ :40- swim max effort to far end
1st 4 rounds, the 20y swim is free; last 4 rounds the 20y swim is no free
Check HR after last round, then take fins off & go 100 dr-k-dr-skulling by 25's
1:00 rest
12 x 50 as follows:
odds- swim/kick by 25's @ :50- IM order by 50 (#1 is fly, #3 is back, #5 is breast- x2)
evens- swim strong & even free br3 or 4/2
Check HR after #12, then 50 easy
4 rounds of:
1 x 100 swim IM @ 1:40- smooth & strong, get time
1 x 100 swim/kick by 50's @ 1:40, no free
1 x 100 swim IM @ 1:40- faster than 1st IM, but not sloppy
1 x 125 @ 1:40- swim strong & even free br3 or 4/2; get time & desc 1-4
No rest between rounds, check HR after 2nd 100 IM in each round
(We took 1:00 rest between 3rd & 4th rounds)
Challenge Set:
12 x 50- same as previous set of 12 x 50's, but @ :45/:35
After these 50's you can finish up with 25's @ :40 w/fins (the usual in sets of 4)
For anybody who didn't want to try the 12 x 50's on the faster intervals, finish up with...
9 x 75 swim w/fins @ 1:20, desc 1-3's (free, no free, choice by rounds of 3)
Warmdown a bit before you get out. Do some HW today, make the most of your time at home this weekend (meets the rest of the way in March, it'll be busy). Tomorrow at StJ (10:30a). Have a great day!
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