(PW's group did their 12 x 100)
1:00 rest
With fins,
12 x 50 @ 1:00-
odds, drill
evens, swim 35m (build to race pace), last 15m fast udk
Go 1-6 free, then 7-12 mrs (no free)
Take fins off, 100 easy
1:00 rest
8 x 150 @ 2:30-
odds, 100 swim freestyle br3 or 4/2 (50 smooth & long, 50 add kick), last 50 drill in mrs (no free)
evens, 100 swim free (as above)- go to hand touch & check clock, then last 50 giddyup- get time
1:00 rest, check HR
5 rounds of:
1 x 150- 100 swim choice (strong kick on 2nd 50), last 50 drill @ 2:40
1 x 50 swim smooth & long @ :50
1 x 50 swim faster than previous 50 @ 1:00
No rest between rounds
Last 50 of 150 (drill) and the 2 x 50 swim are same stroke; go fly in 1st rd, back in 3rd rd, breast in 5th. Even rounds are your choice, but 50's drill and swim are the same stroke
If there is time, finish up with...
With fins, partner sprint 25's- 1/2 udk, 1/2 swim
Warmdown a bit before you get out. Do an excellent job with any homework you have left today, make sure you're ready for the week ahead at school. We're indoors at GMU this week. Have a great day!
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