1:00 rest
21 x 50 in sets of 7 as follows:
1-2, kick/drill by 25's @ 1:00- build the kick
#3- swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
4-5, swim/kick by 25's @ :50 (SrP @ :55)- kick is fast
#6- swim strong-er (still even) free @ :40 (SrP @ :45)
#7- kick fast for time w/boards @ 1:30
No additional rest between rounds;
Check HR after each round
Change stroke on 50's drill/kick and swim/kick by round
After 3rd round...
150 drill/skulling by 25's
1:00 rest
AMRAP-
2 x 100 @ 1:40-
25 swim MRS build to fast/50 swim free/25 fast udk on stomach
4 x 25 kick fast w/bds @ :10 rest (all @ 2:30)- get time, check HR
Finish each round with...
MYSTERY SET
After the first 2 rounds, we went a single 125 race freestyle, trying to be faster than 4 x 25 time
After the next 2 rounds we went a single 100 swim/kick w-bds (by 50's) in MRS (faster than 4 x 25)
Warmdown a bit before you get out. Do an excellent job in school today and get excited for tomorrow's workout. Have a great day!
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