1:00 rest
With fins, 3 rounds of:
3 x 25 @ :40- surface kick to 12.5y/fwd ss/fast dolph kick UNDER to the end
1 x 75 @ 1:00- drill/swim/drill by 25's- build the 25 swim to fast
No rest between rounds
Change up the strokes from round to round if you'd like
After 3rd round...
Check HR/fins off/out & back easy; then...
18 x 50 in 3 sets of 6:
1-3, swim strong & even free (or back) @ :45*
4-6, kick w/boards @ :55- stronger effort by round
No rest between rounds of 6
Check HR after #18, then 50 easy
*interval on 50's swim gets :05 faster by round- don't get sloppy as you work harder
Two options today:
DISTANCE-
8 x 350 as follows:
1- 200 cruise/150 add kick & change gears @ 4:15
2- 150 cruise/200 add kick & change gears @ 4:15
3- 150 strong & even/50 choice on back (hand touch, check time)/150 go!
Check HR after #3&6, then out & back easy
After #6...
MYSTERY SET-
Today we went 7 x 50 swim at goal pace @ :45/150 easy choice/7 x 50 swim at goal pace @ :10 rest
STROKE GROUPS/SPRINTERS/IM'ers-
AMRAP:
2x{75 cruise free @ 1:00- focus on udk's, long & even stroke
{3 x 25 swim at 200 setup @ :25 (same stroke for all 3, change stroke by round if you'd like)
{:15 rest after the 25's
3 x 50 swim @ 1:00 (same stroke as 25's)-
1- 20y max effort/30y smooth & long
2- 30y max effort/20y smooth & long
3- max effort for time, go in groups
Check HR after #3, then 50 easy between rounds
Warmdown a bit before you get out, Jamie & Ryan will be back tomorrow. Have a great day!
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