1:00 rest
6 x 75 @ 1:30- 25 skulling with buoys/50 choice drill in MRS (no free)
Check HR, then right into...
100 dr-k-dr-skulling by 25's
1:00 rest
9 x 100 in sets of 3:
1-2 @ 1:40- 25 swim in MRS (no free) build to race pace turn, then 75 kick on back (10y udk)
#3- all swim free br3 or 4/2, @ 1:20- go long&strong/build with kick/giddyup by round
No rest between rounds of 3
Check HR after #9, then go a 50 easy
3 times through:
4 x 25 max effort in MRS @ :45 (#3 @ :25)- all one stroke, no free
50 drill @ 1:20- same stroke as 25's
All @ 2:00 {75 race in MRS (same stroke as 25's & 50 above)- get time & get out quickly for...
{25 fast udk FAD- max effort here, finish the 100 strong!
Staying on the interval, finish the round with...
250* swim free br3 or 4/2- long & strong here, get time
Check HR, then out & back easy
1:00 rest between rounds
*in 2nd round, go a 200 (faster per 50); in 3rd round go a 150- fastest of the day
With fins, until 7a, finish up with...
4 x 25 partner sprint @ :40- max effort here, race somebody your speed
:20 extra rest
1 x 50 race @ 1:00 (go one at a time here), same stroke as the 25's
Change stroke by rounds if you'd like, but no extra rest between rounds
Warmdown a bit before you get out. Enjoy your time off today, but don't waste it. Have a great day!
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