1:00 rest
2x:
1 x 125 @ 1:45- go drill/kick by 25's (build the kick)
1 x 125 @ 1:45- go swim/kick by 25's, desc the 25's swim to race pace
3* x 50 swim/kick by 25's @ :50, desc 1-3
Check HR after each round, no additional rest between rounds
*In 2nd round, go 6 x 50 instead of 3 as follows:
Odds, swim free @ :35 (or @ :40)
Evens, swim/kick by 25's no free @ :50, desc 1-3
8 x 100 @ 1:30 as follows:
odds, 25 dolph kick wbds, 75 swim free or back- smooth, but gets faster by 100
evens, swim IM, last 25 kick free wbds- desc 1-4 to giddyup
Check HR then 50 easy
8 x 200 as follows:
#'s 1-2/4-5/7-8
1 x 25 swim 200 set up @ :25
2 x 25 swim max effort @ :10 rest}all @
1 x 25 drill } 1:10
1 x 50 swim free strong/even @ :35 (or @ :40)
1 x 50 swim faster than goal pace- finishing speed here!
Out & back easy after each round
#'s 3/6 are pull free
After #8...
300 easy choice, then...
BROKEN 200-
1 x 25 from a dive (200 set up)
3 x 50 race @ :10 rest- at least as fast as 200 goal pace
1 x 25 empty the tank
Warmdown a bit before the "Reaction Time Challenge" (by teams)
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