1:00 rest
With fins, 3 times through:
2 x 50 drill/dolphin kick on side by 25's @ :55
2 x 75 @ 1:20-
50 drill/swim by 25's (build the swim)
:05 rest
25 fast udk on stomach
2 x 25 swim @ :30- race pace here!
Go free/MRS (no free)/choice by round
Take off fins and go a 100 easy kick/skulling by 25's
1:00 rest
3 rounds of:
1 x 150 swim free br3 or 4/2 @ 2:10 (SrP @ 2:20)- go 75 long & strong, add kick for last 75
2 x 25 swim in MRS @ :30- 200 set up here
1 x 25 swim in MRS @ :30- race pace on this
1 x 75 swim in MRS @ 1:30-
50 swim max effort, get time
25 drill
Check HR after each round
Can change stroke (secondary stroke) for 3rd round if you'd like
With fins, finish up with...
AMRAP:
6 x 25 @ :40- odds are swim 15y fast/10y easy; evens are all swim fast (#6 is all drill)
1 x 75 race for time (same stroke as 25's) @ 1:40
No additional rest between rounds
Go odd rounds free, even rounds in MRS
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend in G'boro. FYI, we'll have regular workout tomorrow morning. Have a great day!
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