1:00 rest
With fins,
12 x 25 @ :35-
1-2, breast pull w/free kick drill
#3- fast udk on stomach
Fins off after #12, check HR, then...
100 dr-k-dr-skulling by 25's
1:00 rest
4 x 125 @ 2:00 (SrP @ 2:15)-
50, 2kicks 1pull breast drill
25 breast kick on back (feet down to start the kick, not knees up)
50 swim breast/free by 25's- kick drives both 25's
Check HR
With shnorkels-
8 x 25 @ :40- 3 are breast kick w/face in water (superhero style), #4 is swim breast (get # on board)
:30 rest, take off shnorkels
12 x 50 in sets of 4-
1-3, swim breast/free by 25's @ :50 (SrP @ :55)
#3 is swim breast/free by 25's @ :40 (SrP @ :45)
Check HR after #12, then 50 easy
Sr Blue, AMRAP-
4 x 50 swim MRS at 200 gp @ :50
75 dr-sw-dr by 25's @ 1:30 (think "finishing speed" for 400 IM)
75 blast>>>25 breast/50 free
Check HR, then 50 drill @ 1:30
After even rounds...
150 race free for time
Sr Prep, AMRAP-
4 x 25 race in MRS (100 "gp" w/details) @ :40
1 x 50 race (same stroke as 25's)- max effort here! @ 1:00
1 x 100 @ 2:30- 50 kick w/bds max effort, right into 50 drill
You can go halfway out & back easy after the 100, but no additional rest between rounds
Warmdown a bit (at 6:28a) before you get out. Be sure to thank your parents for getting you to workout and do a great job in school today. Tomorrow will be RACE DAY (indoors here at GMU!), watch your email for updates on the weekend workout schedule. Have a great day!
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