1:00 rest
With boards, 2x:
2 x 50 kick/drill @ :55
2 x 75 @ 1:10-
go kick/drill/kick faster by 25's, kick is wbds
6* x 25 @ :30- kick wbds, odds/evens as follows:
odds- build
evens- go 15y max effort/10y easy
* middle 2 x 25 are swim, done same way as kick (build then 15y/10y)
Go 1st round free, 2nd round no free
Check HR after 2nd round, then 50 easy
1:00 rest
9 x 125 as follows:
odds @ 2:00- 50 swim/drill fly by 25's, then 75 dr-sw-dr by 25's NO FREE
evens* @ 1:40 (1:45 if needed)-
25 swim no free build (same stroke as 75 dr-sw-dr on odd 125), then 100 swim smooth strong free
*100 swim smooth strong free gets faster from round to round
*even 125's add 1 x 125 in each round (go 2 x 125 in rd 2 and then 3 x 125 in rd 3 for 9 total)
Check HR, then 75 easy choice
1:00 rest
500 work-
3* rounds of:
(*US Open- 2 rds)
150 swim free opener from a dive
4 x 50 swim at goal pace @ :10 rest
150 swim finishing speed
Get time/check HR/200 active recovery (8-10 mins between rounds)
Finish up with...
AMRAP-
25 fast udk w/fins @ :20
-fins off
2 x 50 swim free @ :40- smooth & strong
:20 extra rest/fins back on
75 swim choice- RACE @ 1:30
No extra rest between rounds
Warmdown as needed before you head out. Take good care of yourselves away from the pool and keep up with your Study Hall hours. Have a great day!
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