1:00 rest
3 times through:
1 x 175 @ 3:10
50 swim/drill by 25's (build the swim)
75 kick, desc 25's 1-3 (on back in 1st rd/wbds in 2nd rd/choice in 3rd rd)
50 swim/drill by 25's (build the swim to faster)
5 x 25 swim as follows (same stroke as drilling above)-
1-2, 200 set up @ :35
3-4, build to race pace @ :30
#5- max effort @ 1:00
No additional rest between rounds
Check HR after each rd
100 easy dr-k-dr-skulling by 25's after 3rd rd
1:00 rest
4 rounds:
2 x 100 swim free br3 or 4/2 @ 1:25- go long & strong/add kick by 50's
1 x 100 swim giddyup free @ 1:15*- be aggressive, but not sloppy
2 x 100 swim free @ 1:25- as above
1 x 75 race for time @ 2:00- get time
Check HR, then hop out for 25 udk lungbuster from a dive
*interval on the 100 gets :05 faster by round
50 easy between rounds
Until 6:30a, finish up with...
With fins-
25's partner sprint (swim) @ :40- race your partner here! Change strokes after every 4 x 25
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. REMEMBER: workout on Friday will be with Jackson (typical Race Day set)/NO WORKOUT ON SATURDAY/then workout for everybody on Sunday here at GMU, 12:30-2p. Have a great day!
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