1:00 rest
With fins, 4 rounds of:
2 x 25 drill @ :30- same drill
1 x 50 swim/kick by 25's @ :30- same stroke as drill
No rest between rounds, can change stroke after 2 rounds
Fins off after 4th round, then...
2x:
1 x 100 kick/skulling by 25's @ 1:30
2 x 50 swim desc 1-2 to what you can @ :45 (same stroke for both rds)
No rest between rounds, check HR after 2nd round, then...
3 x 200-
#1- 50 swim fast feeling easy ("ffe")/150 cruise free or back @ 2:40
#2- 100 swim ffe/100 cruise free or back @ 2:40
#3- 150 swim ffe/50 easy choice
Check HR again, then 1:00 rest
All the ffe should be the same stroke, and the same stroke you drilled above
Two options today (8 rounds for each)-
A)
100 swim free @ 1:10- just make interval
2 x 50 swim at 200 goal pace @ :10 rest (stroke you drilled above)
Check HR, then 50 drill
Go 200 pull choice equip after 4th and 8th round
B)
2 x 25 swim @ :25 at 200 set up
2 x 50 swim at 200 goal pace @ :10 rest
2 x 25 race at max effort @ :10 rest
Check HR, then 50 drill
Go 200 pull w/choice equip after 4th and 8th round
If there is time, finish up with...
With fins-
AMRAP:
2 x 25 @ :35- go 20y swim max effort/5y coast
1 x 25 fast udk on stomach @ :35
:15 extra rest
1 x 50 swim/kick max effort- target your best 50 time (SCY)
Change stroke by round if you'd like
Warmdown a bit before you get out. Do an excellent job with your classes today & get excited for one last workout this afternoon before your break. Have a great day!
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