1:00 rest
2 times through:
2 x 75 @ 1:20- drill/kick/drill by 25's
6* x 25 @ :35-
odds, swim 15y max effort/10y dps
evens, build to fast finish
*middle 2 x 25 are kick max effort (partner style- okay)
1 x 100 swim/kick by 50's fast @ 1:40
Check HR after each round, no rest between rounds
Go 1st round free, 2nd round no free
With boards, 3 rounds of (SrP intervals in parentheses):
4 x 25 kick max effort w/bds
odds @ :35 (:40)
evens @ :25 (:30)
1 x 50 swim free br3 or 4/2 @ :40 (:45)- strong & even here
4 x 50 kick @ :55 (1:00), desc 1-2's to max effort w/bds
1 x 100 swim free br3 or 4/2 @ 1:20 (1:30)- strong & even here
4 x 75 kick IM order by 25's (fly/breast/free) @ 1:20 (1:30) w/bds, desc 1-4 to max effort
1 x 150 swim free br3 or 4/2 for time
Check HR
After each round...
MYSTERY SET
By round, the Mystery Set was...
1st round: 75 kick for time w/bds, trying to be faster than your 100 Free goal time
2nd rd: Broken 100 kick w/bds, go 25/50/25 all @ :10 rest
3rd rd: Broken 150 kick w/bds, go 3 x 50 kick @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend (indoors, here at GMU). Have a great day!
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