1:00 rest
With fins, 4 times through:
2 x 50 drill @ :55
1 x 25 kick fast udk on stomach @ :30
1 x 25 kick free on back w/arms pointed UP @ :30
For the drilling, go 2 rds free and 2 rds no free
Check HR after 4th round
After 4th round, take fins off and go 150 drill/skulling by 25's
1:00 rest
3x:
3 x 50 swim strong & even free br3 or 4/2 @ :45 (SrP @ :50)
1 x 75 race free br3 or 4/2 @ :45 (SrP @ :50)- you'll have to hustle to make this interval here!
Check HR & get time after 75, then 25 easy choice
50's are swim free/swim IM order by 25's/sw-k by 25's no free, BY ROUND
Go 75 easy drill/choice/drill by 25's after 3rd rd, then 1:00 rest
9 x 100 in sets of 3's as follows:
1- swim/k by 50's in MRS (no free) @ 1:40 (1:50)
2- swim IM, last 25 is kick free on back @ 1:40 (1:50)
3- swim free br3 or 4/2 @ 1:20 (1:30)- go 50 smooth/50 biggest kick possible
No rest between rounds of 3
Check HR after last round, then 50 easy choice
With fins, finish up with...
AMRAP:
3 x 175 @ 2:40 desc 1-3's as follows-
#1-2, 100 kick on back/75 swim free (or back), desc these 1-2
#3- straight swim free FAST for time, should be faster than 200 scy goal time
No rest between rounds of 3
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our next stretch of training or the meet this weekend. Have a great day!
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