1:00 rest
2 times through (75's with buoys):
4 x 75* @ 1:30- 50 fist free drill br3, 25 skulling
6 x 25 partner kick w/boards @ :45
No rest between rounds
*drill in 2nd round is no free, still w/buoys
3 rounds of:
6 x 25 swim-
odds @ :25 at 200 setup
evens @ :45 at max effort
1 x 150 @ 2:30- swim/kick/swim faster by 250's (same stroke as 25's above)
3 x 50 swim strong & even free or back @ :45 (3rd rd @ :40)
Check HR after each round, then out & back easy @ 1:30
No extra rest between rounds
With fins, finish up with:
25's swim partner sprint @ :40 (every 4th 25 is fast UDK @ 1:00, then change stroke
Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!
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