1:00 rest
With shnorkels, 3x:
2 x 50 @ 1:15- 35m ra2 la2 free drill, 15m skulling (drill is choice free drill in 3rd rd)
1 x 50 swim smooth & long free @ 1:00 (@ :45 in 2nd & 3rd rds)
1 x 50 superhero kick @ 1:00, fast
No rest between rounds
Check HR after 3rd rd, then out & back easy
1:00 rest
In MRS (no free):
8 x 50 (out & back) as follows-
25 drill/fwd ss/25 kick* max effort udk
*on #4/8, go skulling instead of kick
1:00 rest, then...
300 pull free @ 5:00 (shnorkel & buoy), desc 100's 1-3; hand touch at 200, get time for 3rd 100
200 swim free @ 3:30-
Bulkhead end of pool, go smooth & long
Diving end of pool, add big kick & change gears
100 swim free- strong effort here, not 100% but 85% for sure; br3 or 4/2, get time/check HR
:30 rest
200 swim free br3 or 4/2, desc 50's 1-3 to fast/hold for #4, @ 3:30
3 x 100 swim free br3 or 4/2 @ 1:30- hold faster than what you went on the 1st 100, get avg time
Check HR, then 1:00 rest
AMRAP-
50 swim free br3 or 4/2 @ :45- faster than 1/2 your avg from 3 x 100 above ("ft 1/2 avg")
50 swim in MRS (no free) @ 1:00, go 25m build to race/25m drill
50 swim free @ :50, as above- ft 1/2 avg
50 swim in MRS @ 1:00, go 35m build to race/15m drill
50 swim free @ :55, as above
50 swim in MRS @ 1:00, build to race at 25m & hold that speed to the end
50 swim free @ 1:00, as above, then get out for...
50 swim in MRS @ 2:00 from a dive, max effort here!
Check HR after 50 from a dive (o/b easy if you'd like), but no extra rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT on Saturday, just the end-of-year team shindig at Mike's pool instead. Have a great day!
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