1:00 rest
W/shnorkels & boards, 2 rounds of:
2 x 75 @ 1:30- 50 ra2 la2 free drill, 25 dolph kick with boards
6 x 25 @ :40- drill in MRS (no free), but #'s 3-4 are kick FAST w/boards
No rest between rounds
Check HR after 2nd round, then 50 easy
1:00 rest
4 times through:
150 swim free br3 or 4/2 @ 2:30- change gears by 50's, big kick on 3rd 50
3 x 50 in MRS (same stroke you drilled above) @ :55* as follows:
#1- swim/drill by 25's
#2- all swim fast turn
#3- swim/kick by 25's
No rest between rounds
*the 50's in even rounds are @ :50
Check HR after 4th round, then 50 easy
AMRAP:
In MRS; every 3rd round can be free
50 swim fast @ 1:00
50 easy @ 1:30
2 x 50 swim fast @ 1:00
50 easy @ 1:30
3 x 50 swim fast @ 1:00
75 drill/kick/drill @ 2:00
Check HR after last 50 fast
No extra rest between rounds
Warmdown a bit before you get out. Do an exxcellent job in school today & get excited to race in WV next week. Have a great day!
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