1:00 rest
2 times through:
2 x 75 @ 1:15- 50 kick on back, 25 fast udk from a dive
6* x 25 kick w/bds @ :30
odds, 15y fast/10y easy
evens, all fast
go middle 2 x 25 on back
*in Rd2, the 6 x 25 are swim (same odds & evens), one stroke only
1:00 rest after Rd2, check HR
3 times through:
2 x 25 stroke drill @ :30
3 x 50 swim free (or back)- go @ :45/:35/:45, by 50's
2* x 25 jungle sprints @ :40
Check HR after each round, then 1:00 rest
*in 2nd round, go 4 x 25 jungle sprints @ :50
in 3rd round, go 6 x 25 jungle sprints @ 1:00
After 3rd rd, continue right into...
1 x 450- 300 pull w/shnorkel & choice equip, then 150 drill/skulling by 25's
1:00 rest
In heats with active recovery in between...
BROKEN 100- go 25 from a dive/:15 rest/75 from a push
*You need to be faster than your current 100 best time in order to move on to the 75
*If you're not faster than your current 100 best time, you'll do it again (Rd 2 is 25/50/25 @ :10r)
BROKEN 75- go 25 from a dive/:10 rest/50 from a push
*you need to be faster than your avg split per 25 (at the 75 of your 100 best time) to move on to the 50
*If you're not faster than your 75 split of 100 best time, you'll do it again (50 from a dive/:10r/25)
*anybody who did a second Broken 100 (25/50/25) need to be faster than current best 100 to move on
50 from a dive- how fast can you be?!?
*anybody who is repeating the 75 goes dive 50/:10r/25 from a push
*anybody who is going a 3rd broken 100 goes 4 x 25 @ :10r (1st 25 from a dive, others from a push)
Warmdown as needed before you get out. Take good care of yourselves away from the pool & stay on top of your classwork. Big day tomorrow morning, be ready!
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