1:00 rest
With boards where needed-
2x:
2 x 125 @ 2:10- 50 drill/25 kick on back/50 drill
2 x 125 @ 2:00- 50 swim/25 kick on back/50 swim faster
8 x 25-
4, swim @ :25 (200 setup/middle 2 200 pace/then max effort on #4)
4, kick w/boards @ :35- all max effort
Go 1st round free/2nd round no free
Check HR after 2nd round, then 150 drill/skulling by 25's
1:00 rest
3 times through:
1 x 150 swim free br3 or 4/2- 100 smooth & long/50 add kick, @ 2:00 (SrP @ 2:10)
1 x 150 swim free free br3 or 4/2- same as above, except 75/75 @ 2:00 (SrP @ 2:10)
3 x 100 swim free br3 or 4/2- strong & even here, get avg time @ 1:20* (SrP @ 1:30*)*:05 faster by rd
7 x 50 @ :50 (SrP @ :55)-
odds, swim/kick by 25's no free (MRS) desc 1-4 to max effort
evens, all kick on back (in Rd2, these can be on boards)
Check HR after each round, then out & back easy @ 1:30
No additional rest between rounds
If there is time after Round 3...
75 kick max effort w/boards
Warmdown a bit before you get out. Do an excellent job in school today & get excited for Race Day tomorrow morning. Have a great day!
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