1:00 rest
50's are w/fins, 100's are withOUT fins...
6 x 50 @ 1:00-
odds, ra2 la2 free drill
evens, swim 35m free (build), 15m fast udk
2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2 to what you can
6 x 50 @ 1:00-
odds, drill in MRS (no free)
evens, kick on back desc 1-3
2 x 100 swim free/MRS by 50's @ 1:40, desc 1-2
6 x 50-
odds, kick fast on back @ :50- as far as you can UDK on stomach
evens, swim fast to 25m, then drill 25m (all in MRS, no free) @ 1:00
2 x 100 swim/kick by 50's in MRS (no free), desc 1-2 @ 1:50 (@ 2:00 if needed for breaststroke)
1:00 rest, check HR
4 rounds of:
2 x 150 @ 2:20 pull free w/shnorkel & buoy, paddles if you'd like, desc 1-2
3* x 50 swim in MRS @ 1:00, desc 1-3 to 200 goal pace
*add 1 x 50 gp in each rd; so 2nd rd is desc 1-3 to gp, hold for #4 gp; 3rd rd is desc to gp, hold 4-5
No rest between rounds, check HR after last 50 in each round
With fins, finish up with...
AMRAP of:
6 x 50-
odds, kick on back FAST @ :50
evens, swim @ 1:10 desc 1-3 to max effort
Go free/MRS no free/choice (only one stroke) by rounds of 6
Warmdown a bit before you get out. Do an excellent job with your HW & make sure you're ready for the week ahead at school. Be sure to thank Heather for running workout today, watch your email for updates on the schedule this week. Have a great day!
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