1:00 rest
6 x 100 @ 1:40-
odds, kick on back/drill by 50's
evens, 25 dolph kick wbds/50 swim fast turn/25 free kick wbds, get time & desc 1-3
Check HR after #6, then...
3 times through:
2 x 100 swim @ 1:25-
#1, strong/even free br3 or 4/2, get time
#2, go 25 swim in MRS (no free)/75 swim free br3 or 4/2- go same time or faster as #1
3 x 50 swim in MRS (no free)-
Rd1, go @ :55 desc 1-3 to fast
Rd2, go @ :55 swim at 200 gp
Rd3, go @ :10 rest- all max effort
1 x 50 kick w/bds @ 1:30- max effort here!
No additional rest between rounds
AMRAP-
Hopefully 4 rounds, at least 3...
5 minute swim- free or back, keep track of yardage, go further each round
1:00 rest, check HR
3 x 75 swim (4th best stroke is no free)-
#1 @ 1:10- 25 in 4th best stroke (fast)/50 choice
#2 @ 1:20- 50 in 4th best stroke (fast, same as 1st 75)/25 choice
#3 @ 1:30- all swim fast in 4th best stroke, get time
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Regular Race Day on Friday Morning with Jackson here at GMU. Have a great day!
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