1:00 rest
4 times through:
250 @ 3:40- go drill/kick by 50's
150*- go swim/kick by 25's, desc the 3 x 50 to what you can; same stroke as 250
Go rounds 1-2 free, and rounds 3-4 in MRS (no free)
*in rds 2 and 4, the 150 sw/k is 3 x (single) 50's sw/k @ :50, desc to giddyup!
1:00 rest between rounds
7 rounds of:
150 @ 2:30- go swim/kick wbds/swim faster, by 50's- this is always in your MRS, no free
4 x 50 swim free br3 or 4/2 @ :50* hold best possible avg time
No rest between rounds
*interval gets :05 faster down to :35, then back up to :50 (7 total rounds)
after 4 x 50 @ :35, add 1 x 50 to each round as you go back up (so it will be 7 x 50 @ :50 to end it)
REMEMBER: the goal is to hold the fastest possible avg time on the 4 x 50 in each round
Warmdown a bit before you get out. Be sure to thank your parents for getting you here today with this special schedule. Make sure you're ready for the week ahead at school. Back to the regular schedule tomorrow morning. Have a great day!
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