1:00 rest
6 x 75 @ 1:20- go drill/drill/skulling by 25's, don't rush the skulling
6* x 25 @ :35-
1-2, fast breakout then smooth & long to the end
3-4, 15y fast then smooth to the end
5-6, all max effort- great stroke throughout
Check HR, then 1:00 rest
*the 25's should be the same stroke as one of the drills on the 75's
3 rounds of:
3* x 50 swim strong & even @ :45
4 x 25 kick w/boards @ :35-
odds, max effort (get time)
evens, go 15y max effort, then easy to the end
1 x 50 kick fast for time @ 1:00- with boards, can you be within :01 of your 25 time (x2)?
After 1st round: 175 swim free (100 long & strong/75 add kick)
After 2nd round: 150 swim free (desc the 3 x 50 to giddyup on the end)
After 3rd round: 125 race for time
Check HR after each round, then out & back easy
*Add 1 x 50 in each round; 2nd & 3rd round are @ :40
Warmdown a bit before you get out. Enjoy your day and be sure to wear your sunscreen if you have to be outside. REMEMBER: I cannot be here at GMU tomorrow, but you're welcome to be at CCF for our MAKOS workout (6:15-7:45a tomorrow morning). Have a great day!
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