1:00 rest
With fins, 2 rounds of:
3 x 75 @ 1:15- go dr/kick on back arms up/dr by 25's
1 x 125 @ 2:00-
odd 25's are swim, they get progressively faster
even 25's- #2, kick 1/2 udk then 1/2 alligator kick; #4 all fast udk
Go 1st round free, 2nd round MRS no free
Check HR after each rd; take fins off after 2nd rd and go a 50 easy
**QUICK MEETING-
Saturday's (4/12 and 4/19) here at GMU, 10:30a-12:15p
Sunday's (4/13 and 4/20)- OFF
Next Week:
M/W, 5-6:30a
T/Th/Fr, 7-8:30a
MAKOS MEET @ StJ, 4/26-
All MAKOS student-athletes should plan on being at the St James from 9-12a that Saturday Morning, either to race in the meet or to cheer on/interact with the younger MAKOS student-athletes.
Speak with your parents about entering events in the meet.
Everybody back in...
9 x 100, o/e as follows:
Odds, kick w/boards @ 2:00, desc 1-5 to max effort
(Anybody who goes 1:14.9 or faster on #9 gets a Chipotle gift card!)
Evens, swim strong/even freestyle br3 or 4/2 @ 1:30- ladies must be under 1:10, guys under 1:05
Check HR after #9, then go a 50 easy
Finish up with...
AMRAP-
4 x 50 swim your choice @ :50 (same thing for all 4), all FAST, all max effort and not sloppy
4 x 50 swim strong & even free br3 or 4/2 @ :40, no "touch & go," make the interval
:40 rest between rounds, check HR
"Your choice" on the 1st 4 x 50 can change from round to round, but same thing for all 4 x 50
Warmdown a bit before you get out. Do an excellent job in school today and be sure to remind your parents that the workout schedule will be different next week. Have a great day!
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