1:00 rest
4 rounds:
1 x 75 @ 1:20- drill/kick/drill by 25's
1 x 125 @ 2:20- alternate swim/kick by 25's (same stroke as the 75), desc 25's swim 1-3
No rest between rounds
Go 2 rounds free, 2 rounds MRS (no free)
Check HR after 4th round, then get right into...
150 drill/skulling by 25's- don't rush the skulling
1:00 rest
4 x 50 swim strong & even free br3 or 4/2 @ :50
4 x 50 swim MRS/free by 25's @ :50- fast turns throughout (no free on MRS)
4 x 50 swim strong & even free br3 or 4/2 @ :45
4 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-4 to max effort
Check HR
Two options today:
DISTANCE-
AMRAP...
150 swim free @ 2:20- long & strong/add kick & go (by 75's)
3* x 50 swim at mile or 800 gp @ :55
1 x 75 swim faster than gp- get time, check HR then easy back to the start end
*add 1 x 50 swim at gp in each round
STROKE GROUP-
AMRAP...
100 @ 2:00- dr/k/dr/skulling by 25's
3 x 25 race max effort @ :40- keep track of times, figure avg time (x2)
25 easy drill @ 1:00
1 x 50 @ 1:00 race max effort- how close can you get to your 25 avg (x2)?
No extra rest between rounds, change strokes if you'd like after 3 rounds
At 7:40a, we went a 200 Free relay, trying to be faster than the 2nd place finisher from last night's Olympic Team Trials:
Ladies went 1:56.1
Dudes went 1:46.0
Well done! You're all ready to be Olympians...just keep coming to workout.
Warmdown a bit before you get out, be sure to wear your sunscreen if you have to be outside today. Get excited for our July meets and get on the club website to commit for the WVU travel meet at the end of July. Have a great day!
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