1:00 rest
3*x:
3 x 125 @ 2:00- go 25 kick wbds, 100 drill/swim by 25's
1 x 75 @ 1:15- 50 swim (fast turn)/25 kick wbds
*NOTE: in 2nd rd it's 2 x 125/2 x 75, and in the 3rd rd it's 1 x 125/3 x 75
Check HR after each round, then 50 easy after 3rd rd
1:00 rest
3 times through:
4 x 25 partner kick w/bds @ :45
4 x 50 swim/kick @ :55, desc 1-4 to something juicy (except, #3 is @ :45)- this is MRS
1 x 50 kick fast for time @ 1:00
No rest between rounds, check HR after 50 kick fast
In 2nd round, the 50's sw/k are IM order (by 25's) @ :50/:50/:40/:50, desc by effort
In 3rd round, the 50's sw/k are swim free br3 or 4/2 @ :45/:45/:35/:45, desc 1-4
1:00 rest after 3rd round
Finish up with...
1 x 100 swim free @ 1:25 (SrP @ 1:35)- go 50 long/strong, 50 add kick- get time
1 x 100 swim free @ 1:15 (SrP @ 1:25)- same as 1st 100, but faster
1* x 75 kick fast for time w/bds @ 2:00- goal is your 100 free best time or faster
*add 1 x 75 in each round up to 3, then back down to 1 (5rounds total)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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