1:00 rest
2x:
8 x 25 @ :35-
odds, stroke drill
evens, 15y swim fast/10y drill
3 x 50 swim/kick (by 25's) @ :55 desc 1-3 to fast (same stroke as the 25's)
1 x 150 swim free br3 or 4/2, desc 50's 1-3 (with your kick)
Check HR, then :30 rest between rounds
Go 1st round in MRS (no free), 2nd round free (50's sw/k free in 2nd rd @ :50)
After 2nd round...
3 x 100 swim @ 1:25- go 25 MRS/75 swim free, desc 1-3 to max effort (SrP @ 1:35)
Check HR, then 1:00 rest
Anybody racing this week at Jr/Sr Champs-
4x through:
6 x 25 @ :30- odds build, evens are 15 swim fast/10 fast udk
1 x 75 swim fast @ 1:30- same stroke as 25's
1 x 50 kick fast on back @ 1:00
1 x 25 fast udk from a dive @ 1:00
Go 2 rounds free, 2 rounds in MRS (no free)
If there is time, put on fins for...
3 x 150 sw desc/3 x 75 kick desc/3 x 50 lungbuster-swim (by 25's) desc
Anybody racing in 14&U Champs or MAKO Spring Fling-
AMRAP of:
2 x 25 drill @ :40
1 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick
1* x 50 swim at 200 goal pace @ :50
No rest between rounds
*add 1 x 50 swim at 200 goal pace per round (all @ :50); in 4th round (4 x 50 gp), 50's @ :10 rest
After 4th round, start over again at 1 x 50, but those 50's (and 25's drill) are freestyle
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
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