1:00 rest
3x:
2 x 50 drill/kick by 25's @ 1:05
1 x 75 sw-dr-sw (faster) by 25's @ 1:20
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then...
5 x 75 @ 1:30- go swim/kick/swim by 25's (one stroke for all 5) and desc 1-5 to fast!
Check HR
1:00 rest
3 rounds of:
2 x 100 @ 1:25- 50 long & strong, 50 add kick & go
5 x 50 swim/kick by 25's in MRS (no free) @ :55, desc to fast; #4 is swim free @ :45
Check HR after last 50 in each round.
No rest between rounds
DISTANCE-
One time through:
450 swim @ 7:00- desc the 150's to what you can
2 x 75 max effort @ :15 rest (@ 3:00)
300 swim @ 5:00- 2nd 150 faster than last 150 of 450
2 x 75 max effort @ :15 rest (@ 3:00)
100 easy choice
150 race @ 3:00
3 x 50 @ :10 rest, max effort
Check HR, then finish up with...
600 pull w/shnorkel & choice equipment, desc 200's to what you can
STROKE GROUP-
3 times through:
4 x 25 swim max effort @ :45*
50 drill @ 1:30
1 x 50 race (same stroke as 25's)- get time, should be within :01 seconds of avg 25 time (x2)
25 easy @ 1:30
*25's in 2nd round @ :35, and in 3rd round @ :10 rest- but still fast!
After 3rd round, 50 easy, then finish up with...
75 race for time!
Warmdown a bit before you get out. Do an excellent job in school today, be sure to wear your sunscreen if you have to be outside this afternoon. Have a great day!
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