1:00 rest
2 x 150 in MRS (no free) @ 2:40-
#1, drill/kick/drill by 50's
#2, kick/drill/kick faster by 50's
14 x 50 @ :40/:50 as follows:
odds, swim strong/even free br3 or 4/2 @ :40
evens, swim/kick by25's @ :50, desc 1-7; these are all in MRS
Check HR after #14, then 1:00 rest
4 times through:
75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)- long & strong
25 swim in MRS @ :35- max effort here
No rest between rounds
Check HR after 4th round, then...
150 drill/skulling by 25's (drill is MRS)
1:00 rest
Two options today:
DISTANCE-
4 rounds:
250 swim free @ 3:30- go 150 long & strong/100 add kick & go
150 swim fast free @ 2:00- must be under 1:35/1:40
3 x 75 swim at goal pace (mile or 1000) @ 1:00/1:05
1 x 50 swim faster than goal pace- get time/Check HR
25 easy back to the start end
If there is time after 4th round...
300 race for time
STROKE GROUP-
5 rounds:
4 x 25 in MRS @ :35-
odds, drill
#2, swim build to race pace
#4, swim max effort
1 x 50 swim free br3 or 4/2 @ :40- strong & even
1* x 50 swim max effort in MRS @ 1:00
*add 1 x 50 in MRS in each round (up to 3), then back down to 1
No additional rest between rounds
After 5th round go 100 easy; then...
AMRAP:
5 x 25 @ :35- as above (odds drill, #2 build/#4 race), same MRS
50 swim free s/e @ :40
Get up for...
75 race in MRS
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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