1:00 rest
1 x 450 as follows (straight through)-
150 drill/swim by 25's
150 drill/kick by 25's
150 swim/kick by 25's (same stroke as 1st 300), desc 3 x 50 to what you can
Check HR, then 1:00 rest
4 times through:
2 x 25 kick w/boards @ :35- go 15y fast/10y easy (odd rds free, even rds dolph kick)
2 x 50 swim/kick by 25's @ :50, desc 1-2 (go free in odd rds/no free in even rds)
1 x 125 swim free @ 1:35- 75 long & strong/50 add big kick
Hop right out for...
1 x 25 fast udk from a dive @ 1:30- only one breath (if needed)!
No rest between rounds
Check HR after each round; after 4th round get right into...
150 drill/skulling by 25's
1:00 rest
AMRAP-
2 x 25 drill in MRS @ :40
2 x 50 swim fast in MRS (same stroke as 25's drill) @ 1:00* (*interval gets :05 faster by round)
1 x 75 swim free @ 1:20- build kick by 25's, must be under :50
1 x 75 race FAD in MRS @ 1:30- get time/check HR
No rest between rounds
interval on 50's gets :05 faster by round, but hold same fast avg for the 50's
Take a chance on the 75 and chase a great swim
After 3rd & 6th rounds, go 100 easy
Warmdown a bit before you get out. Do an excellent job in school today & let me know if you have any questions about your entries for the March meets. Have a great day!
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