1:00 rest
With fins:
8 x 50 (o/e) @ 1:00 as follows-
odds, half udk (big sweeping udk on side) then drill to the end
evens- half udk FAST (max effort here!) then swim smooth & long; same stroke as drill on 1st 50, hold the speed you generate from the udk off the wall once you're on the surface
Go 4 free, 4 no free
Check HR after #8, then take fins off and go a 100 drill/skulling by 25's
1:00 rest
18 x 50 in sets of 6 as follows:
odds- always long & strong free br3 or 4/2 @ :50
evens- swim in MRS (no free, all the same stroke) as follows-
1st rd of 6 @ 1:05/1:00/:55
2nd rd of 6 @ 1:00/:55/:50
3rd rd of 6 @ :55/:50/:45!!
Check HR after each round of 6, then :30 extra rest before next round
100 easy drill/choice by 25's after 3rd round, then 1:00 rest
AMRAP:
100's @ 2:00 (approx), leaving on "0" or a "5" every time
2 x 100 swim free br3 or 4/2- go to a hand touch at the 50 & get time, then swim 2nd 50 at same speed
Check HR after #2 then get out
Once everybody is done with 2nd 100...
50 swim from a dive in MRS (no free) trying to be as fast as you can without getting sloppy
50 drill back to the starting end
Warmdown a bit before you get out. Remember, everybody is at CCF tomorrow morning at 6:15a. Wear your sunscreen today and stay well hydrated. Have a great day!
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