1:00 rest
4 times through:
3 x 25 stroke drill @ :40- same drill for all 3
1 x 75 @ 1:30, sw-k-sw faster by 25's- same stroke as 25's drill
1 x 50 kick fast for time w/boards @ 1:00
No rest between rounds, check HR after 4th round
Go 1st round free, 2nd&3rd rounds back, last round choice (only one stroke)
After 4th round...
4 x 50 swim strong & even free br3 or 4/2 @ :50- hold a steady time for all 4
4 x 50 swim strong-ER but still even free br3 or 4/2 @ :45- faster avg time here
4 x 50 swim/kick by 25's @ 1:00 desc 1-4 to max effort here, these are MRS, no free
Check HR, then...
150 drill/skulling by 25's- drill is MRS
1:00 rest
2 options today:
DISTANCE-
3 times through:
300 swim free br3 or 4/2 @ 5:00- this is done differently by round-
Rd1- strong & even- steady here, hold your body line, smooth stroke
Rd2- ez/fast by 50's, changing gears with your kick
Rd3- desc the 100's 1-3 to max effort, changing gears by 100's
4 x 50 swim at mile goal pace @ :50* (at 400 gp if that's your event this weekend)
*3rd rd these are @ :10 rest
Check HR after #4, then right into...
1 x 25 easy choice @ 1:00
1 x 75 swim faster than goal pace- get time, check HR- max effort here, think "finishing speed!"
1:00 rest between rounds- take an out & back easy if you'd like
STROKE GROUP- (this is in MRS, no free except by "special dispensation!")
AMRAP:
100 @ 2:00, go dr-k-dr-choice by 25's
4 x 50 swim at 200 goal pace @ 1:00- has to be at goal pace, same stroke as the 100 above
Check HR after #4, then right into...
1 x 25 easy choice @ 1:00, followed by-
***MYSTERY SET***
Get time & check HR
***The Mystery Set was 3 x 25 swim max effort @ :10 rest, same stroke as the 50's goal pace
Warmdown a bit before you help take out the lanelines. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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