1:00 rest
With shnorkels, 3* times through:
3 x 75 @ 1:20- go 50 ra2 la2 free drill/25 superhero kick (face in water)
3 x 25 swim free @ :30, desc 1-3 to fast
No rest between rounds
*3rd time through is no freestyle (wear shnorkel for breast or fly)
After 3rd round, check HR and take shnorkel off and get right into...
150 drill/skulling by 25's
1:00 rest
3 rounds of:
3 x 75 swim free w/shnorkels @ 1:05/:55/1:05- desc the 75's 1-3
Shnorkels off, but stay on interval...
3 x 50 swim/kick by 25's @ :55- desc 1-3; these are no free, but can change from rd to rd
No rest between rounds, Check HR after 3rd 50 in each round
1:00 rest after 3rd time through
16 x 25 in sets of 4:
1-2, stroke drill @ :35
#3- swim FAST @ :50
#4- fast udk on stomach- this is from a dive (off the block)
Go odd rounds free, even rounds no free (all 4 x 25 same stroke in even rounds)
Check HR after #16, then go a 50 easy
1:00 rest
Finish up with...
AMRAP:
Everything is @ 1:40-
100- 75 kick on back (focus on UDK's), 25 swim free w/overkick
100- 50 kick w/bds, 50 swim breast-free by 25's
100- 25 dolph kick fast w/bds, 75 swim back-breast-free by 25's
100- 25 swim fast fly, 75 kick max effort with bds, go free-breast-free by 25's
No rest between rounds, check HR after last 100 in each round
Warmdown a bit before you get out. Do some HW today while you wait for the holiday festivities to kick off, then offer to help your parents around the house. REMEMBER, Friday we are back at GMU (9a), then Sunday we're at StJ (10:30a). No workout on Saturday, December 28. Have a great day and enjoy the time with your families.
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