1:00 rest
W/buoys & shnorkels (have boards out, too)...
2x:
4 x 75 @ 1:30- with buoys & shnorkels,
50 fist free drill (pull only)
25 kick free w/head in water (hold buoy in front)
6 x 50 @ :55* w/shnorkels only,
25 swim free build into fast turn
25 superhero kick fast
*these are @ :50 in 2nd round
Check HR & drop shnorkel, but stay on interval
8 x 25* stroke drill in MRS @ :35 (no free)
*#3&6 are 50 swim/kick by 25's @ :55 (same stroke as 25's drill
No rest between 1st & 2nd rounds...
After 2nd round, continue right into...
4 x 75 @ 1:20- 25 kick w/bds, 50 swim in MRS (same stroke as 25's drill/50 sw-k at end of set)
desc 1-4 to fast
Check HR, then 50 easy
1:00 rest
BROKEN 200's in MRS as follows:
#1- 75 swim free br3 or 4/2 @ 1:05
50 swim MRS at 200 goal pace @ :50
3 x 25 swim MRS max effort @ :45
Check HR/50 easy
#2- 75 swim free br3 or 4/2 @ 1:00
50 swim MRS at 200 goal pace @ :45
3 x 25 swim MRS max effort @ :35
Check HR/50 easy
#3- 75 swim free br3 or 4/2 @ :55
50 swim MRS at 200 goal pace @ :50
3 x 25 swim MRS max effort @ :10 rest (get time for 75)
Check HR/50 easy
#4- 75 swim free br3 or 4/2 @ :55
50 swim MRS at 200 goal pace @ :45
3 x 25 swim MRS max effort @ :10 rest (get time for 75)
Check HR/50 easy
Until 6:30a...
Repeat the Broken 200's (starting from #1), but they can be all freestyle
Warmdown a bit before you get out. Do an excellent job in school today and let me know if you have any questions about your events for the March meets. REMEMBER: Sr Blue is tomorrow morning here at GMU (5-6:30a), but SrP is on Thursday Morning (here at GMU, 5-6:30a) with Logan. Have a great day!
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