1:00 rest
With fins:
9 x 50 in 3's-
1-2 drill @ 1:00
#3- kick fast on back @ :45
:30 rest after #9, check HR
3 x 50 swim @ 1:00- desc 1-3 to fast, max effort here! (same stroke as you drilled)
Fins off/100 easy choice kick-drill by 50's
1:00 rest
6 rounds of:
2 x 50 swim free br3 or 4/2 @ :50- go smooth & long/big kick by 50's
1 x 100 swim/kick by 50's @ 2:00- desc 1-3 MRS (no free) and 4-6 (your choice)
No rest between rounds, check HR after 3rd & 6th rd
Finish up with...
AMRAP:
100 swim free br3 or 4/2 @ 1:40- must be under 1:20 or do it again...
100 swim in MRS @ 2:15-
1st 50 is build to 200 setup
:15 rest
2nd 50 is swim max effort with biggest kick possible
100 swim in MRS (same stroke as 100 above) @ 2:15-
same as 2nd 100, except 1st 50 is from adive
*Check HR after each round
*No additional rest between rounds
*in even rounds, go @ :10 rest for 2nd & 3rd 100's
*change stroke for 2nd & 3rd 100's after even rounds
Warmdown as needed before you get out. Tomorrow we're back at GMU- be sure to thank your parentsfor driving you all over the world for workout. Have a great day!
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