1:00 rest
With boards-
4 x 75 @ 1:15- 25 dolphin kick, 50 drill in MRS (no free)
6 x 50 kick/swim and swim/kick (alternating odds/evens) @ :55-
*one stroke (MRS), no free
*get time, gets faster every 2 x 50
6 x 75 @ 1:15/1:10/1:05 (by 2 x 50)-
*odds are fly/back/breast
*evens are back/breast/free
Check HR
1:00 rest
3 times through:
2 x 125 @ 1:45 (2:00)- 25 swim fly, 25 choice backstroke drill (check time), 75 swim back desc 25's
1 x 150 @ 2:30 swim free br3 or 4/2-
*75 long & strong
*75 add kick & go
*get time & desc 1-3 to giddyup
No additional rest between rounds
Check HR after each rouns
AMRAP-
2 x 25 choice drill @ :45
4 x 50 swim at 200 gp @ :55/:50 (by round) or 1:00/:55
Check HR then 50 easy
MYSTERY SET after each round...
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for driving you all over the world for workout each morning. Have a great day!
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