1:00 rest
With fins & shnorkel:
8 x 50 @ 1:00-
odds, 15m fast udk/20m 6k switch free drill/15m fast udk on stomach
evens, 15m fast udk/35m superhero kick
Drop shnorkel...
6 x 50 @ 1:00-
Odds- 15m fast udk, 35m mrs stroke drill
Evens- 15m fast udk, 35m swim build to max effort
Check HR, then fins off & easy 100
1:00 rest
Check HR
3 rounds of:
3 x 50 @ 1:05 (@ 1:10 in 3rd round)- 10m fast udk/25m swim build to race pace/15m drill (in MRS)
2 x 50 swim strong & even free br3 or 4/2 @ :50* (@ :45 in 2nd round, @ :40 in 3rd round)
1 x 50 swim max effort in MRS (same stroke as 1st 3 x 50) @ 1:30
Check HR after fast 50
No additional rest between rounds
Finish up with...
300 pull free w/shnorkel & buoy- desc 100's 1-3 to what you can (hand touch at 200, ok) @ 4:30
3 x 100 swim strong & even free br3 or 4/2 @ 1:30
300 pull free- as above, but desc 100's to faster
Check HR
If there is time...
With fins:
Partner sprints (50's) w/fins @ 1:00
Warmdown a bit before you get out. Regular schedule at GMU all week- everybody is finally back on the same training track. Make sure you're ready for the week ahead at school & have a great day!
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