1:00 rest
4x:
75 @ 1:10- drill/kick/drill by 25's
3 x 25 swim build to fast @ :25 (same stroke as 75); #3 is max effort instead of build
1 x 50 sw/k by 25's fast for time @ 1:00
No rest between rounds of 4
Go odd rounds free, even rounds no free
Check HR after last round, then...
3 times through:
250 as follows-
150 pull w/shnorkel & choice equip- long smooth stroke, full rotation
:10 rest (drop equip)
100 swim strong & even by 50's
Check HR, then everybody together for...
3 x 50 swim free @ :40-
1- cruise
2- go 200 setup/add kick by 25's
3- gp + :01
Check HR again, then out & back easy @ 1:30
3 rounds of:
3 x 75 @ 1:00-
odds, 25 swim fly/50 swim choice
#2- sw/k/sw faster by 25's
1* x 50 swim at 200 gp @ :40
Check HR after each round, then 1:00 rest between rounds
With fins, finish up with...
6 x 15y sprints @ :45 (can stop at 15m buoy or continue to far end)
odds- explosive breakout
evens- RACE finish
1 x 50 drill @ 1:30
No additional rest between rounds.
When we get into the 3rd or 4th round (the last round), the 50 drill at the end will be 50 race for time
Warmdown as needed before you get out. Take good care of yourselves away from the pool and get excited to race next week. Tomorrow morning here at AFC at 8a. Have a great day!
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