1:00 rest
Very warm water today, so this workout is different than I originally planned.
With fins, 4 times through:
3 x 25 drill @ :30
1 x 25 @ :40- 15m swim race pace, 10m fast UDK
1 x 75 @ 1:30- kick/drill/swim by 25's- odd 25's are MAX EFFORT
No rest between rounds, check HR after last round then take fins off & go a 50 easy
Go free/MRS (no free)/choice by round
6 rounds of the following (hop out for a lap around the pool after even rounds):
3 x 25 in MRS as follows:
1- swim smooth & long @ :45
2- swim at 200 set up @ :35
3- swim MAX EFFORT @ :25
1 x 75 swim free (always swim free br3 or 4/2)- kick gets bigger by 25's, giddyup the finish, get time
Check HR then go 50 easy
1:00 rest between rounds
Change stroke (for 25's) after even rounds.
Finish up with...
50 race from a dive!
Warmdown a bit before you get out. Stay hydrated and wear your sunscreen today, get excited for your races this weekend! Remember, NO WORKOUT on Thursday at CCF. Have a great day!
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