1 x 600- 300/200/100
1:00 rest
2 rounds of:
1 x 150 @ 2:30- dr/k/dr by 50's
1 x 150 @ 2:30- k/dr/k by 50's
1 x 150 @ 2:20- sw/k/sw (faster) by 50's
1 x 150 @ 2:20- k/sw/k (faster) by 50's
Check HR after each round
No rest between rounds
Go 1st round free, 2nd round in MRS (no free)
2 times through:
5 x 50 swim s/e free br3 or 4/2 @ :40 (SrP @ :45 or :50)
4 x 50* swim- 25 MRS (no free)/25 choice (same stroke for 2nd 25 for all 4) @ :50 (SrP @ :55)
*these are desc 1-3 to fast/hold for #4
5 x 50 swim free- as above
4 x 75 swim/k/swim faster by 25's @ 1:15 (SrP @ 1:20 or 1:30 if needed)- these are MRS no free
*desc these 1-4 to max effort
Check HR after each round, then 50 easy @ 1:30- no additional rest between rounds
With fins, finish up with...
AMRAP:
3 x 75 swim desc 1-3 to rocket fast @ 1:30
1 x 50 @ 1:00- dolphin kick LB/SYFO by 25's (same stroke as the 75's)- goal is best 50 scy time
No rest between rounds
Go odd rounds free and even rounds no free (same stroke for 75's and 50)
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Watch your email for the holiday schedule from Heather. Have a great day!
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