1 x 600- 300/200/100
1:00 rest
3 times:
1 x 200- drill/kick on back by 50's (kick is FAST/easy by 25's) @ 3:15/3:30
4 x 25 @ :35/:25-
odds, swim 15y fast/10y dps
evens, swim build to fast finish
1* x 50 kick fast for time @ 1:00
*add 1 x 50 kick each round and then check HR
No rest between rounds
After 3rd round, go out & back easy @ 1:30, then continue right into...
9* x 50 swim no free/free by 25's @ :50 (or SrP @ :55), build to fast turn
*#'s 3/6/9 are 75 swim free br3 or 4/2 on the same interval (@ :50 or :55); no rest after #3 or #6
Check HR after #9, then back to the start end easy
Sr Blue-
3 rounds of:
2 x 150 swim backstroke desc 1-2 @ 2:10
1* x 50 swim backstroke @ :40
*add 1 x 50 backstroke @ :40 in each round, should be fast
150 drill/skulling by 25's after 3rd round in MRS; then, finish up with...
AMRAP-
4 x 50 swim at 200 gp @ :50
out & back easy @ 1:40
Sr Prep-
4 rounds of:
1 x 150 swim backstroke desc the 3 x 50 to what you can, @ 2:20
1 x 50 swim backstroke @ :50- focus on the tempo of your stroke (easy on the kick)
:30 rest between rounds, check HR
150 drill/skulling by 25's in MRS after 4th round, then finish up with...
AMRAP-
4 x 50 swim at 200 gp in MRS (not free) @ 1:00
Check HR after #4 then out & back easy @ 1:30
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Have a great day!
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