1:00 rest
With fins, 3x:
4 x 25 drill @ :35, except #3 is fast udk on stomach @ :25 (only 1 breath on udk)
2 x 50 swim/kick (by 25's) @ :55, desc 1-2; these are the same stroke as 25's drill above
1 x 50 kick fast for time on back @ 1:00- who can be under :30? Under :28?? Under :25?!?
No rest between rounds.
Go free/no free (MRS)/choice by round
After 3rd round, take fins off & go 100 easy choice/kick by 25's
1:00 rest
Sr Blue-
One time through...descend each 1-2 to what you can:
2 x 125 IM @ 1:50- go 75 IM/50 free
2 x 225 IM @ 3:30- go 150 IM (50 of each)/75 free
2 x 325 IM @ 4:45- go 225 IM (75 of each)/100 free
Check HR then 100 easy choice drill/skulling by 25's
1:00 rest
AMRAP of:
2 x 75 swim free br3 or 4/2 (can be backstroke here) @ 2:10-
75 strong & even
hand touch, check clock
75 add kick & change gears, faster than 1st 75
3 x 50 swim at goal pace @ :50 (every 3rd round is @ :10 rest)
gp is your choice: 200 MRS, 500 free, 200 free- pick one & stick with it for 3 rounds, then change
Check HR after #3, then out & back easy @ 1:30
Sr Prep-
4 times through:
3 x 50 swim/kick by 25's @ :55, desc 1-3 to something juicy
1 x 75 swim IM fast @ 1:30- keep track of times
No rest between rounds
Go one round each of fly/back/breast/free (for the 3 x 50's sw/k)
Check HR after 4th rd, then 50 easy
1:00 rest, check HR then...
18 x 50 as follows:
1-6 @ :50, swim strong & even free- hold faster avg time by 2's
7-12 @ :55, swim IM order by 25's (2 each, desc 1-2's)
13-18 @ 1:00, kick max effort with boards- race each other here!
Check HR, then 75 easy choice
Everybody from the far end (w/starting blocks)-
100 IM race from a dive
Warmdown a bit before you get out. Be sure to thank your parents for driving you all over the world for workout and enjoy your time off this weekend. Tomorrow (for Sr Blue) at 10:30a here at StJ. Have a great day!
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