1:00 rest
4 x 100 @ 1:40- go drill/kick on back by 50's, no free (4 fast udk's throughout)
6 x 25 odds & evens-
odds, choice backstroke drill @ :35
evens, kick fast on back @ :25
3 x 100 @ 1:30- go swim/kick by 50's desc 1-3, same stroke as 1st 4 x 100
12 x 25 in sets of 4:
1-4, swim 15y fast/10y drill (same stroke)
5-8, all kick choice on stomach (superhero style), but 15y fast udk
9-12, swim choice (one stroke only) desc 1-4 @ :25
Check HR, then 50 easy
1:00 rest
8 x 25 drill in MRS (no free) @ :35, #'s 3/5/7 are swim fast breakout/fast to 15y/max effort by 25's
:30 rest, get ready...
5 times through:
1 x 250 swim free br3 or 4/2 (can be backstroke by "special dispensation")
1* x 75 swim fast backstroke @ 1:10 (can be @ 1:15 if needed); breast/fly go @ 1:20, get time
No rest between rounds
*add 1 x 75 each round up to 3 x 75 (go 3 x 75 just once), then back down to 1 x 75
Check HR after 75's
After 5th round...
1 x 300 easy choice pull/drill/kick, however you'd like- but nothing sloppy & keep moving
1:00 rest
3 x 125 swim backstroke desc 1-3 to max effort @ 2:00
(breaststrokers & flyers can go w/fins, OR go 75's w/OUT fins, all @ the same 2:00 desc to fast)
Warmdown a bit before you get out & enjoy your day off tomorrow. Be sure to thank Heather for running workout & do an excellent job with your HW this weekend. Regular schedule back at GMU on Monday, big week next week. Have a great day!
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