1:00 rest
8 x 25 stroke drill @ :35-
#3, 5 & 7 are fast udk on stomach
Check HR
2* rounds of:
3 x 125 swim free br3 or 4/2 @ 1:40 (or @ 1:50)- go 75 long & strong, 50 add kick & go
3 x 75 @ 1:30, sw-k-sw by 25's desc 1-3 in MRS (no free, should be same stroke you drilled on 25's)
*in 2nd round, 75's are @ 1:20
No rest between rounds; check HR after each round
1:00 rest after 2nd round
5 times through:
150 swim free br3 or 4/2 (or swim backstroke) @ 2:00- 75 smooth & long, 75 add kick & go
:15 rest
1* x 50 swim at 200 gp @ 1:00- this is in your MRS, no free
No rest between rounds, check HR after last 50 gp in each round
*add 1 x 50 in each round up to 3; then go back down to 1 (3 @ :55, 2/1 @ :50)
100 easy dr-k-dr-skulling by 25's after 5th round
1:00 rest
Until 6:30a, finish up with...
AMRAP, in 4th best stroke NO FREE:
2 x 50 drill/kick by 25's @ 1:05
3 x 25 swim FAST @ :40 (same stroke as 50's dr/k)
1 x 25 fast udk @ 1:00
No additional rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & be sure to check on your availability for goal talks this coming Sunday. Have a great day!
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