1:00 rest
2 times through:
4 x 50 kick w/bds @ 1:00-
odds, go with boards/on back by 25's
evens, go on back/with boards by 25's
5 x 75 @ 1:15-
25 kick w/boards, 50 kick on back, except...
#4 is all swim free br3 or 4/2 @ 1:00
#5 is 25 kick on back, 50 kick w/boards
Check HR after each round, then 1:00 rest
3 times through:
2 x 150 swim free br3 or 4/2 @ 2:00 (@ 2:10 if needed)- 75 long & strong, 75 add kick & go
1 x 175 swim free br3 or 4/2 @ 2:00 (@ 2:10 if going 150's @ 2:10)- make the interval here!
:30 rest after 1st round to check HR
75 easy choice/kick/skulling by 25's after 3rd round
9 x 50 swim IM order/free by 25's-
*go fly/free, back/free, breast/free by 50's (3x)
*1-3 @ :55, then next 3 @ :50, last 3 @ :45
Check HR, then 50 easy
9 x 50 swim as above (IM order/free by 25's) as follows:
*1-3 @ :50
*4-6 @ :45
:30 rest, shake out legs
*7-9 @ :40
Check HR
Warmdown a bit before you get out. Tomorrow we'll go a legit Race Day set to wrap up the week. Do an excellent job in school today and remember we start back outside next Monday (9/23). Let me know who's available for Goal Talks on Sunday Afternoon (3:30p & 4:30p are still available). Have a great day!
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