1:00 rest
With fins, 4* rounds of:
1 x 100 @ 2:00- drill/dolph kick on side by 25's
2x {25 fast udk on stomach @ :40
{50 swim fast turn/breakout @ :50- same stroke as drill on 100
{25 kick fast free on back w/arms pointed up @ :40
No rest between rounds, check HR after 4th round, then take fins off & go 100 easy drill/kick by 50's
*go 2 rounds free, then 2 rounds MRS no free
4 times through:
5 x 50 swim free br3 or 4/2 @ :50*, desc 1-5 to giddyup
*#4 is @ :40
1 x 50 swim FAST in MRS no free @ 1:30
2 x 50 kick fast w/boards @ 1:30- PARTNER STYLE: race your partner here!
Go 25 free kick/fwd ss at midpool/25 dolph kick
After 4th round, go 100 easy drill/choice by 50's
From a dive, finish up with...
2 x 50 race in MRS- race somebody in your stroke or speed
Use 2 of the lanes, swim back easy in the 3rd lane
We'll go :10 sec apart so you can get your time at the far end.
Warmdown a bit before you get out. Regular schedule this week, wear your sunscreen & stay well hydrated if you need to be outside during the day. Start thinking about your races at the LSC Champs, and get excited for the last meet of the year. Have a great day!
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