1:00 rest
Happy 4th of July! Never take for granted how great it is to be an American citizen.
4x:
2 x 48 @ 1:10- 25 drill*, fast udk for 10m off the turn, then skulling to 23m (48m total)
1 x 50 kick fast for time @ 1:10 (on back in 1st 2 rounds, with boards in last 2 rounds)
*drill is freestyle in 1st 2 rounds, no freestyle in last 2 rounds
No rest between rounds. Check HR after 4th round, then continue right into...
150 choice fly drill/skulling by 25's- don't rush the skulling
1:00 rest
7 rounds of 4 x 50 as follows:
odd rounds, swim strong & even free br3 or 4/2 @ :50 (last round @ :45)- steady avg, 85% effort
even rounds:
#2, swim fly/free by 25's @ :55, desc 1-4
#4, swim fly/back by 25's @ :55, desc 1-4
#6, swim breast/free by 25's @ :55, desc 1-4
Check HR, then 100 drill/choice by 25's
1:00 rest
With fins,
4 x 7-lappers swim free desc 1-4 to max effort @ 3:20
If there is time, we'll go 4 more in MRS, no free
Warmdown a bit before you help take out the lanelines. Regular workout on Sunday at the StJ (9-10:30a). Remember to get onto the club website and commit to the WVU meet at the end of the month. Enjoy the 4th, but no freak accidents. Have a great day!
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