1:00 rest
After your own warmup (20 minutes, maybe 25 if needed), get into...
4 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim (same stroke you drilled during your warmup)
4 x 75 @ 1:20- 25 dolph kick w/boards, 25 kick free on back (10m udk), 25 swim at 200 setup
:30 extra rest, then...
4 x 75 @ 1:20 all kick w/boards, hustle to make the interval
Check HR, then finish up with...
4 x 125 @ 2:00 desc 1-4 to fast: 100 swim, 25 kick choice w/boards
Check HR, then 50 easy
Finish up with...
6 rounds of:
1 x 150* swim/kick on back/swim by 50's @ 2:40, all in MRS (no free)-
50's swim are smooth & long (1st 50) and giddyup the kick (3rd 50)
1 x 100 swim strong & even free br3 or 4/2 @ 1:20
1 x 150 @ 3:00- swim IM (50 fly/back/breast), get time & desc 1-3 and 4-6
No extra rest between rounds
*150 sw-k-sw can be a different stroke in rds 4-6, but still no free
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to think about your SCY goals for the coming year. Have a great day!
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