1:00 rest
2 x 300 @ 4:30 (SrP @ 5:00)-
#1- 50 fist free br3, 50 choice drill no free
#2- 50 swim free br3 or 4/2 (desc the free 1-3), 50 swim no free, smooth (same as drill above)
Check HR, then...
2* times through:
4 x 50 swim/kick no free desc 1-4 @ :55 (SrP @ 1:00)
2 x 75 swim free br3 or 4/2 @ 1:05 (#1) and :55 (#2)- SrP go @ 1:10 and 1:00
4 x 50 swim/kick no free by 25's @ :50, desc if you can (SrP @ :55)
2 x 75 swim free as above
4 x 50 swim/kick by 25's no free @ :45- you'll have to hustle hereto make the interval (SrP @ :50)
Check HR after 1st round, then 50 easy after each round
*50's swim/kick are the same stroke throughout the round; change strokes for 2nd round if you'd like
*For the 75's in the 2nd round, go on the same intervals, but the 1st 25 of each is swim fly
Senior Blue-
8 x 25 stroke drill @ :35 (in MRS, no free), except #'s 3/5/7 are swim build to 200 setup
Check HR, :30 rest, then...
AMRAP:
1 x 100 swim free br3 or4/2 @ 1:10 (JMI)
2 x 50 swim at 200 goal pace in MRS @ :10 rest
Check HR, then...
50 drill (same stroke as gp 50's above) @ 1:30
After 3rd round...
150 drill/skulling by 25's
Can change stroke for 50's in 3rd-6th rounds if you'd like
Sr Prep-
8 x 25 stroke drill @ :40 (in MRS, no free)- except #'s 3/5/7 are swim build to 200 setup
Check HR, :30 rest, then...
AMRAP:
3 x 50 swim at 200 goal pace in MRS @ 1:00
out & back easy @ 1:00
2 x 25 swim max effort in MRS @ :10 rest (same stroke as 50's gp)
Check HR, then...
50 easy drill @ 1:30
Before everybody leaves...
Work on starts & breakouts
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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