1:00 rest
With fins,
12 x 50 @ 1:00-
1-2, 25m drill/25m swim build
#3- kick on back AFAYCG udk, then fast free kick on back with arms pointed UP to ceiling
Go 1-6 free, and 7-12 no free (except kick on back is always free)
Check HR after #12, then take fins off & get right into...
200- 25 skulling/25 drill/50 swim (build)- change strokes by 100 if you'd like
1:00 rest
12 x 100's in sets of 3's:
1-2 @ 2:15, go 25m kick wbds build/50 swim build to fast turn & hold speed/25 kick max
#3, swim free br3 or 4/2 @ 1:30- go 50 smooth & long/50 add kick & change gears
No rest between rounds of 3
#'s 7-8 and 10-11 are MRS, no free
1:00 rest after #12, check HR then out & back easy
1:00 rest
4 rounds, all in MRS (no free):
25 drill @ :40
50 swim build/DPS by 25's @ 1:00
25 skulling @ :40
Check HR
AMRAP:
2 x 50 swim long & strong free br3 or 4/2 @ :40
:10 extra rest
3 x 50 swim at 200 gp (MRS): 1 @ :55/1@ 1:05/1 @ 1:15
Check HR
2 x 50 swim free- as above
3 x 50 swim at 200 gp (MRS): 1 @ 1:05/1 @ :55/1 @ :10 rest
Check HR/out & back easy
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- even though you're off tomorrow, spend some time today on your schoolwork. Remember, tomorrow is at CCF, 8:30-10a. Have a great day!
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