1:00 rest
Anybody leaving today for St. Pete's can go the Meet Warmup, then 24 x 25's @ :40, "the usual" (in 4's)
Everybody else...
With fins, 4x:
25 drill @ :30
25 swim 15m fast/10m udk fast @ :30
25 drill @ :30
50 kick on back @ :30
No rest between rounds
Go 2 rounds free, 2 rounds MRS (no free)
Check HR after 4th round, then take fins off
3 times through:
3 x 75 swim desc to fast
1 x 75 kick fast for time @ 2:00- go 25 udk (FAD)/50 kick wbds
No rest between rounds
Rd1, 75's are free @ 1:05/:55/1:05
Rd2, 75's are swim IM (no free) @ 1:10/1:00/1:10
Rd3, 75's are 25 kick on back/50 swim (no free) @ 1:15/1:05/1:15
AMRAP-
2 x 150 swim free br3 or 4/2 @ 2:10*
#1, go 100 smooth & long/50 add kick & go
#2, go 75/75
1 x 175 swim free br3or4/2 @ 2:10*- giddyup to make the interval
3+ x 50 swim at goal pace @ :50 (1000/1650, pick one & stick with it)
1 x 75 swim free- RACE here, think chaos!
*in 2nd rd, 150's/175 @ 2:05, then in 4th rd, try @ 2:00
+go 5 x 50 in 2nd rd and 7 x 50 gp in 4th rd
Check HR after each rd, then go out & back easy
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & remember we'll have workout TOMORROW MORNING (Wednesday, 4/2) but NOTHING ON THURSDAY (4/3). Have a great day!
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