1:00 rest
With shnorkels & buoys:
6 x 75 @ 1:30- 25 superhero kick on stomach, 50 ra2 la2 free drill
5 x 100 @ 1:50- 50 swim/drill (build swim), 50 kick w/bds fast-easy by 25's
Check HR, then 1:00 rest
15 x 50 in sets of 3's-
1-2, sw/k by 25's in MRS (no free) @ :55, desc 1-2
#3- all fast kick w/boards @ 1:10
For last 6 x 50's stroke can be your choice
Check HR, then 50 easy
Two options today:
DISTANCE-
3 times through:
150 swim free br3 or 4/2 @ 2:15- change gears by 50's, big kick on 3rd 50
2 x 50 swim IM order by 25's @ :55 (no free)- fast turns throughout
350* swim strong & even free- get time, effort increases from round to round (*400 in 2nd rd; 450/3rd)
Check HR; after everybody finishes
5 x 50 @ :55- goal pace (1-4), faster than goal pace on #5
Check HR again, then out & back easy @ 1:30
STROKE GROUP-
AMRAP:
In MRS...
4 x 50 swim @ 1:05 at 2nd 50 split of 100m goal time
75 dr-k-dr by 25's @ 1:40
1 x 50 swim max effort (same stroke as 4 x 50) @ 1:00- get time, check HR
25 easy choice @ 1:30
No extra rest between rounds.
Every 3rd round can be freestyle
Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend in WV, and enjoy your morning off tomorrow. Have a great day!
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