1:00 rest
With fins:
18 x 25 in sets of 6:
1-2, fly pull free kick drill @ :35
#3, swim fast fly @ :35
4-5, fly pull free kick drill @ :35
#6, fast udk on stomach (1 breath!) @ 1:00
After #18, check HR, then take fins off & continue right into...
1 x 450- each 150 is...
odd 25's- fly pull free kick drill
even 25's- kick choice on back, except...
#6 (last 25 in each 150) is swim fly fast from a dive
Check HR, then 50 easy
1:00 rest
3 times through:
7 x 50 swim-
odds, strong/even free br3 or 4/2 @ :40
evens, fly/free by 25's @ :50*, desc 1-3 (*3rd round @ :45, still try to desc, not JMI)
1 x 150 swim IM-
25 fly/50 back/50 breast/25 kick free on back
Get time & desc 1-3
Check HR after each round, then out & back easy
150 kick/skulling by 25's after 3rd round
1:00 rest
Finish up with...
AMRAP:
4 x 25 in MRS @ :40/:30/:30/:40
#1&4 are drill @ :40
#2 is swim build @ :40
#3 is swim max effort @ :30
1 x 100 swim free @ 1:10 (or @ 1:15 or @ 1:20)- JMI, but nothing sloppy
2 x 50 swim MRS (no free) at 200 goal pace @ :50*
*every 3rd round the 50's gp are @ :10 rest
Check HR after each round
No additional rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at UMD. REMEMBER, no workout anywhere tomorrow (regular am workout on Monday here at GMU). Have a great day!
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