1:00 rest
Backstroke drilling, then...
3 rounds of:
2 x 50 swim free/back by 25's @ :50 (go @ :45 in 2nd rd and @ :40 in 3rd rd)
2 x 75 swim back desc 1-2 @ 1:10, giddyup on #2 here
:30 rest between rds, check HR
8 x 25 choice drill in MRS @ :35- no free, focus on head position/body line/stroke
1:00 rest
In MRS (same stroke you just drilled)...
AMRAP:
2 x 50 swim in MRS @ :55 desc 1-2
1 x 100 swim strong/even free br3 or 4/2 @ 1:20 (or @ 1:30)
3 x 50 swim at 200 gp @ :50
1 x 100 swim free- as above
4 x 25 race faster than gp @ :40 (in 3rd rd, go @ :10 rest)- these are max effort here!
Check HR, then 50 easy @ 1:30
No extra rest between rounds
Change strokes (if you'd like) after 3 rounds
DISTANCE-
AMRAP-
2 x 125 @ 1:50- 75 smooth & long, last 50 add kick & change gears
3 x 50 swim at gp @ :50
1 x 75 swim faster than gp @ 2:00
1 x 25 easy choice @ 1:00
3 x 50 swim at gp @ :45
1 x 75 swim faster than gp @ 2:00
1 x 25 easy choice @ 1:00
3 x 50 swim at gp @ :10 rest
Check HR, then...
out & back easy @ 1:30
1 x 100 max effort race- finishing speed here!
Check HR then 50 easy
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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