1:00 rest
2 rounds of:
2 x 100 @ 2:15- 50 kick build to fast, 50 drill
4 x 50 as follows-
1-3 @ 1:00, swim 35m (desc 1-3), then last 15m drill
#4- all kick FAST @ 1:30
No rest between rounds
Go free in 1st round, then MRS (no free) in 2nd round
After 2nd round, check HR then get right into...
100 dr-k-dr-skulling by 25's
1:00 rest
6 x 50 swim free br3 or 4/2, go odds cruise @ :50, evens desc 1-3 to giddyup
6 x 50 swim- odds cruise free br3 or 4/2 @ :50, evens swim in MRS @ 1:20 desc to 200 gp or faster
6 x 50 odds & evens as follows: odds cruise free br3 or 4/2 @ :50, evens kick fast for time @ 1:20
Check HR, then put fins on
With fins, 5 rounds of:
4 x 25 @ :40-
odds fast 15m, then easy drill
evens swim build to max effort finish
:20 extra rest, then...
1 x 50 race max effort (same stroke as 25's)- goal is faster than 50M best time
Go odd rounds free, even rounds MRS (5th round can be choice)
Finish up with...
2 x 15m sprints from a dive
Warmdown a bit before you get out. Good luck to Emma and Tony racing this week at Open Champs. Regular workout tomorrow at CCF (6:15a). Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!
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