1:00 rest
2x:
1 x 75 dr-k-dr @ 1:20
1 x 125 alternating sw-k by 25's @ 2:10
1 x 125- back to drill/kick by 25's @ 2:10
1 x 75 swim-k-swim by 25's @ 1:20- this is fast
Check HR after each round, then 1:00 rest between rounds
Go 1st round free, 2nd round in MRS no free
2 times through:
2 x 50 swim/kick by 25's @ :55- MRS no free, hold steady avg
1 x 100 swim strong/even free br3 or 4/2 @ 1:35
2 x 50 swim/kick by 25's @ :55- same stroke as above, faster avg time
1 x 100 swim strong/even free br3 or 4/2 @ 1:30
2 x 50 swim/kick by 25's @ :55- same stroke as above, fastest avg time of the set
1 x 100 swim free fast for time
Check HR, then 1:00 rest between rounds.
In 2nd round, the 50's sw/k can be a different stroke, but all the same stroke (avg gets faster)
Two options today:
DISTANCE-
2* rounds:
2 x 50 swim s/e free br3 or 4/2 @ :55
75 swim at gp @ 1:20
2 x 50 swim s/e free as above @ :55
2 x 75 swim at gp @ 1:20
2 x 50 swim s/e free as above
3 x 75 swim at gp @ 1:20
2 x 50 swim as above
1 x 175 race free for time, target your 200m goal time
Check HR, then easy back to the starting end
1:00 rest between rounds
*in the 2nd round, the 50's swim strong & even free are @ :50
STROKE GROUP-
Talk about difference between "200 set up" and max effort
AMRAP:
25 from a dive (200 set up), get time then 25 drill
50 race from a dive>>>200 set up/max effort by 25's
50 easy between rounds
Change strokes if you'd like after every 3rd round
Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated. Remember to get into the club website and declare for the WVU travel meet in July. Tomorrow morning at the StJ, 7:30a. Have a great day!
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