1:00 rest
With fins, 3 rounds of:
4 x 50 @ 1:00- 25 drill, 25 fast udk on stomach
2 x 75 kick on back @ 1:20, desc 1-2 to fast
1 x 50 swim/kick by 25's fast (same stroke as drill on the 50's) @ 1:00- target your best SCY time
No rest between rounds
Go free/no free/choice (only one stroke) by round
Check HR after each round, take fins off after 3rd round & go 100 drill/kick by 25's
1:00 rest
4 times through:
2 x 50 swim IM order by 25's @ :55* (Sr Prep, add :05 to interval in each round)-
Go fly/back for 1st 50, then back/breast for 2nd 50
*go @ :50 in 2nd rd and @ :45 in 4th rd (3rd rd is @ :55)
1 x 75 swim free br3 or 4/2 @ :55 (Sr Prep @ 1:00)- big fat overkick on 3rd 25
1 x 25 swim fast in MRS no free @ :30
1 x 50 kick fast for time w/bds @ 1:30- everybody should be under :40, who's going under :35?!?
No rest between rounds
After 4th round check HR then get right into...
150 choice/skulling by 25's
1:00 rest
With boards, finish up with...
AMRAP (hopefully 3) of:
6 x 25 partner kick sprint @ :40- race your partner here! Fwd ss at midpool on odd 25's
1 x 50 partner kick on back RACE side by side- only 2 at a time (one group of 2 at a time)
go 25 from a push, then hop out and dive in for the 2nd 25
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at Swim & Rock. FYI, we will be having regular workout on Thursday Morning here at GMU. Have a great day!
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