1:00 rest
With fins, 8 rounds of:
1 x 25 stroke drill @ :30
1 x out & back @ :30- sprint to 15m/fwd ss/fast udk back (same stroke as drill)
No rest between rounds
Go rds 1-4 free, rds 5-8 no free
Fins off, 50 easy
9 x 50 swim free br3 or 4/2 @ :45- desc avg by 3's
Check HR, then...
4 rounds of:
1 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong, 50 add kick & go
1 x 75 swim/kick/swim faster @ 1:15- no free
No rest between rounds
Check HR after 4th round, then 50 easy
3 times through:
2 x 150 swim free br3 or 4/2 @ 2:15-
75 swim long & strong- easy speed here
Hand touch to check time at 75
75 add kick & change gears, should be faster than 1st 75
4 x 50 swim at 400m (500y) goal pace @ :50
25 drill @ 1:00
1 x 75 race faster than goal pace (finishing speed here!)
Check HR, 50 easy
If there is time...
100's easy pull w/choice equip @ 1:30
Warmdown a bit before you get out. Be careful getting back & forth to campus & be sure to stay on top of your Study Hall hours. Tomorrow lift at Fieldhouse then 7:15a here at CCF. Have a great day!
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