1:00 rest
3 times through:
4 x 25 stroke drill @ :30
2 x 50 kick on back @ :55, desc 1-2 & focus on fast udk's
1 x 50 fast udk on stomach/skulling by 25's
No rest between rounds
Go free/MRS (no free)/choice (only one stroke) by round.
After 3rd round, check HR
1:00 rest
5 x 50 swim IM order by 25's @ :55, fast turns throughout
#4 is 75 @ :55 swim free br3 or 4/2, be as smooth & even as possible, but make interval
5 x 50 swim free br3 or4/2 @ :45- all smooth & even, about 85-90% effort
#4 is 75 swim IM (no free) @ 1:00
Check HR then 50 easy
1:00 rest
3 rounds:
3 x 100 swim free br3 or 4/2, desc 1-3
1 x 150 swim free br3 or 4/2, desc the 50's 1-3 to giddyup (hand touch at 100, get time), @ 2:30
No rest between rounds
Intervals for 100's, by round are:
1:25/1:15/1:25
1:20/1:10/1:20
1:15/1:05/1:20
Check HR after 100's & 150
After 3rd round, check HR then get right into...
150- drill (MRS)/choice skulling by 25's
1:00 rest
AMRAP-
Go 2 rds in MRS/1rd in 4th-best stroke (no free on either)...
100 @ 1:30- 25 k wbds/50 swim (fast turn)/25 k wbds
100 @ 1:30- 25 swim (build to fast turn)/50 kick on back (fast udk's)/25 swim fast finish
3 x 50 @ :10 rest, all at max effort-
go swim/k wbds/sw by 50's, get times & add up for 150 total, should be faster than 200 Free gt
Check HR, then out & back easy
Warmdown a bit before you get out. Do an excellent job in school today & remember, I'll post a distance set tomorrow for anybody who can get to a pool in the afternoon. Have a great day!
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