1:00 rest
2x:
2 x 125 @ 2:10- 50 drill, 25 kick on back (UDK to 10m), 50 swim
2 x 75@ 1:20, sw-k-sw by 25's, get time & desc 1-2 (same stroke as 125's)
No rest between sets, check HR after each round
Go 1st round free, 2nd round in MRS (no free)
8 x 100 @ 1:40 in 2 sets of 4 as follows:
1-3, 25 swim in MRS, 75 swim free br3 or 4/2; desc the 25 MRS 1-3 to max effort
#4- swim fast free br3 or 4/2
No rest between rounds of 4, check HR after #4&8
Two options today:
DISTANCE- we should get through the following twice:
3x: {1 x 75 swim free br3 or 4/2 @ 1:15, change gears on the 25's w/kick (desc 1-3)
{3 x 50 swim at GP @ :55
{Check HR after #3, then right into...
{25 easy drill @ 1:00- no extra rest after this 25
After 3 rounds, extra 1:00 rest, then...
1 x 275 race free br3 or 4/2- how close can you get to your best 300 yard time?!?
STROKE GROUP-
AMRAP:
1 x 75 swim free br3 or 4/2 @ 1:20- change gears by 25's with your kick (25's get faster)
1* x 50 race in MRS @ 1:00- keep track of times, get average time
No rest between rounds
*add 1 x 50 in each round up to 3 x 50
After 3rd round...
MYSTERY SET!!
Today for the Mystery Set, we went a 150 race from a dive, trying to be as close to your avg time per 50 (x3) + 1.5 seconds...
You can change strokes for the 50's after the 1st Myster Set
Warmdown a bit before you get out. Tomorrow morning at the StJ (7:30a) and then REGULAR WORKOUT ON THURSDAY MORNING HERE AT CCF (6:15a). Then everybody is off on Friday and Saturday. Please remember to get into the club website and commit to the WVU prelims-finals meet at the end of July (24-27). There are no qualifying times for this meet so it's an outstanding opportunity to wrap up our LCM season at a premier facility, close to home, and you can race all your events. Have a great day!
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