1:00 rest
With fins, 3 times through:
6 x 25 (odds @ :40 drill/evens @ :30 fast udk on stomach)
1 x 50 sw/k by 25's @ 1:00- fast in & out of the turn
No rest between rounds
Go free/no free/choice by round
Take fins off after 3rd round, then 1:00 rest
One time through...
4 x 75 @ 1:30- swim (fast turn)/drill/kick on back (1/2way udk) by 25's
4 x 25 kick max effort w/bds @ :45
4 x 75 as above, no free
4 x 75 swim strong & even free br3 or 4/2 @ :50
6 x 50 swim IM order by 25's- fast turns throughout, @ :55
Check HR
Two options today:
DISTANCE-
4 x 50 swim at mile goal pace @ :55
1 x 350 swim long & strong free, get time
5 x 75 swim at mile goal pace @ 1:15
1 x 350 swim free, faster
6 x 50 swim at mile goal pace @ :10 rest
1 x 350 swim free, fastest of the day
Check HR, 125 easy drill/kick by 25's
STROKE GROUP-
AMRAP:
5 x 25 @ :45 in main race stroke ("MRS"); 1-4 race, #5 is drill
1* x 50 swim at 2nd 50 split of 100 goal time @ 1:00, get time
25 easy back to the starting end @ 1:30
No extra rest between rounds
*add 1 x 50 in each round, up to 4 x 50, then back down (50's back down @ 1:10)
Warmdown a bit before you help with the lanelines. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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