1:00 rest
4 x 75 @ 1:10- 50 choice drill, 25 fast udk
3 x 100 @ 1:40- 25 swim fly, then 75 dr-k-dr by 25's
4 x 75 @ 1:10- go kick/drill/kick by 25's, desc 1-4
1:00 rest
1 x 300 swim @ 4:30- sw/k, swim IM, sw/k faster (by 100's)
5 x 50 swim/kick by 25's no free desc 14 @ :50, except #4 is swim strong/even free @ :40
2 x 150 swim free br3 or 4/2 (100 strong/even, then 50 add kick & change gears) @ 1:50/2:00
1 x 175 swim free- give it a go here, get your time
Check HR, then 25 easy
1 x 300 @ 4:00- as above
7 x 50 as follows:
odds, sw/k no free @ :45, desc 1-4
evens, swim strong/even free @ :40
2 x 150's @ 1:50/2:00- as above
1 x 175 swim free- faster than 1st round, get time
Check HR, then 25 easy
5 x 150 (odds & evens) as follows:
odds- guys @ 2:00, ladies @ 2:10-
#1, 3 x 50 swim @ :40/:30/:40, hold best avg (ladies @ :45/:35/:45)
#3, 3 x 50 swim @ :35/:30/:35, hold best avg (ladies @ :40/:35/:40
#5, 3 x 50 swim @ :35, hold best avg (ladies @ :40)- should be best avg of the set
evens- swim as first 2 rounds (100strong-even/50 big kick), same intervals
1 x 175 swim RACE for time- should be fastest of the day here!
Finish up with (until you have to get out)-
AMRAP:
3 x 100 pull free w/shnorkel & choice equip @ 1:10 (or @ 1:15 or 1:20- pick interval)
1 x 125 pull free @ 1:20 (or whatever interval you did on the 100's, plus :10)
Warmdown a bit before you get out. Take good care of yourselves away from the pool and keep up the good work with the study hall hours. Have a great day!
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