1:00 rest
With shnorkels & kickboards:
8 x 75 @ 1:20-
1-4, 50 drill/25 superhero kick
5-8, swim/kick/swim faster by 25's
6 x 50 swim/drill by 25's @ 1:00- MRS, no free
4 x 50 kick (w/shnorkels & kickboards) @ 1:10, desc 1-4 to max effort
1:00 rest, check HR
6 rounds of:
2 x 75 @ 1:30 swim IM (no free), desc 1-2 to something juicy
1 x 100 swim strong/even free br3 or 4/2 @ 1:30
1 x 50 kick fast for time w/bds @ 1:00- all fast here
1 x 100 swim IM, get time- max effort here, race your teammates
1:00 rest between rounds, check HR then o/b easy if you'd like
Warmdown a bit before you get out. Be sure to take everything with you when you leave today, we're scheduled to be back inside at GMU on Thursday Morning. Be sure to thank your parents for getting you to workout (and Heather for keeping everybody in the water). Have a great day!
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