1:00 rest
3 times through:
2 x 125 @ 2:00- drill/kick on back by 25's (kick is 1/2 udk fast)
3 x 50 swim/kick by 25's @ :50 (same strokes as 125's), desc 1-3
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then 100 dr-k-dr-skulling by 25's
1:00 rest
4 x 200 @ 3:15 as follows:
50 sw/25 drill/50 sw/25 drill/50 sw
Desc the 50's swim 1-3 to something legit
Go 1-2 MRS (no free), then 3-4 IM order by 25's
Check HR after #4, then 1:00 rest
12 x 100 swim as follows (free or backstroke):
odds- long & strong @ 1:30
evens- add kick to make interval
(#2 @ 1:20, then #4 @ 1:15, #6 @ 1:10, #8 @ 1:05, #10 @ 1:00! #12 can be from a dive)
Check HR after #10 and #11
Finish up with AMRAP of:
2 x 75 swim IM (no free) @ 1:15, desc 1-2
50 drill in MRS @ 1:00
3 x 25 swim in MRS @ :25- swim at 200 setup here
:15 rest
75 race from a dive in MRS- get time, then hop out for...
25 fast udk from a dive
Check HR after each round, then 1:00 rest between rounds
Warmdown a bit before you get out. Do some HW today, don't waste your time over Spring Break. Tomorrow morning at StJ (LCM), 10:30a-12:15p. Have a great day!
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