1:00 rest
With fins, 2 times through:
6 x 50 drill/kick free on back by 25's @ 1:00- 2nd 25 kick w/arms pointed UP to ceiling
3 x 100 @ 1:45-
25 fast udk on stomach
50 choice drill (same drill for all 3)
25 swim race- same stroke as 50 drill
No rest between rounds
Change stroke for 2nd round
Check HR after 2nd set, then take fins off and get right into...
1 x 150 kick/skulling by 25's
1:00 rest
One time through:
4 x 50 swim strong even free br3 @ :50
4 x 50 swim IM order by 25's @ :55- fast turns throughout
200 easy pull br 3/5/3/7 by 50's @ 3:00
4 x 50 swim strong even free br3 @ :45
4 x 50 swim/kick by 25's no free @ :55, desc 1-4 to something juicy!
300 easy pull free br 3/5/7/9 by 50's @ 3:00
4 x 50 swim strong/even free br3 @ :40 (Carleigh @ :45- okay, but try the 1st couple @ :40)
4 x 50 swim/drill in MRS (no free) @ 1:00-
go 25 swim FAST/25 drill (same stroke for entire 50)
Check HR, then 50 easy
Finish up with...
AMRAP-
2 x 25 drill @ :35- in MRS
4 x 50 swim at 200 goal pace @ :55 (every 3rd round, go @ :10 rest)
1 x 25 race MAX EFFORT - same stroke as 50's gp
Check HR, then 25 easy
1:00 rest between rounds, but not more than that.
Change stroke for the 50's/25 after 3 rounds (2nd round of 3 can be free)
Warmdown a bit before you get out. Enjoy your time with your families and keep in mind how lucky we all are- we have so much to be thankful for (namely, each other). Have a great day!
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