1:00 rest
2x:
2 x 150 @ 2:40, go dr-k-dr by 50's; the 50 kick is 1/2 udk 1/2 choice choice
4 x 50 kick on back @ 1:10, partner style-
Rd1, go 25m max effort/25m easy
Rd2, desc 1-3/hold for #4
3 x 100* swim free br3or4/2 @ 1:40, desc to what you can but nothing sloppy
*in Rd2, the 100's are sw/k by 50's no free @ 1:50, desc to what you can
Check HR between rounds, then out/back easy
1:00 rest
3 rounds:
6 x 50 kick w/bds @ 1:20 (2nd rd on back)- all partner style, RACE your partner
odds, go 35m max effort, then 15m easy
evens, all max effort, get time
1 x 300 swim free or back (pick one, stick with it for all 3 rounds):
*desc 1-3 to fast
*br3 or 4/2, or, use a shnorkel for all 3
No pulling, no paddles
Check HR after each 300, then out & back easy
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the end-of-season shindig on Saturday. Have a great day!
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