1:00 rest
With boards, 2x:
{4 x 75 @ 1:05- 25 kick wbds, 50 drill
{2 x 125 @ 1:50- 50 swim/25 kick on back (half udk)/50 swim faster
Go 1st rd free, 2nd rd no free
Check HR after 2nd rd, then 50 easy
3 times through:
4 x 50 swim/kick by 25's @ :50*- all fast
:15 extra rest
75 swim @ :50*, make interval
Check HR after 75, then out & back easy @ 1:00
No rest between rounds
*3rd rd @ :45
After 3rd rd...
150 skulling/choice by 25's
1:00 rest
2 rounds of pacework:
250 swim free br3 or 4/2 @ 3:00 (or @ 3:15)- go 100 long & strong, 100 add kick, 50 giddyup
5 x 50 swim at goal pace @ :40, check HR after #5, then right into...
out & back easy @ 1:00
75 swim faster than race pace- get time/check HR then hop out for...
25 fast udk from a dive
1:00 rest between rounds
Finish up with...
AMRAP-
400's swim free as follows:
200 swim long & strong
150 swim add kick & change gears (hand touch at 200- okay)
Go on next :00's or :05...
50 race max effort, get time & check HR
Out & back easy between rounds
Hopefully we can get 5 or 6 of these 400's in before you have to get out.
Warmdown as needed before you get out. Make sure you're all squared away with your assignments and ready for Finals. Have a great day!
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