1:00 rest
All @ :20 rest...
1 x 300- 50 drill/25 swim build/25 skulling
2 x 200- 75 swim (desc the 3 x 25's)/25 kick on back max effort (2x)
3 x 150- each 50 is swim/drill by 25's; the 25's swim get faster 1-3
2 x 200- by 25's, go kick/kick faster/kick fastest (all on back), then last 25 is max effort udk on stomach
1 x 400 swim free br3 or 4/2, desc 100's 1-4 to max effort; go to a hand touch @ 300 to get your last 100
Check HR, then out & back easy
1:00 rest
3 x 50 swim free br3 or4/2 @ :50- long & strong
1 x 50 in MRS @ 1:00- 25 swim build/25 drill
2 x 50 swim free br3 or 4/2 @ :45, work your kick/hold your body line
2 x 50 in MRS @ 1:00- 35m swim/15m drill; desc the 35m swim 1-2 to something legit
1 x 50 swim free br3 or 4/2 @ :40- JMI, but nothing sloppy
3 x 50 in MRS @ 1:00- straight swim desc 1-3 to max effort
Check HR then out & back easy
1:00 rest
AMRAP-
2 x 50 swim at 200 gp in MRS @ :55
1 x 100 swim free br3 or 4/2 @ 1:40, go smooth on the way then add your kick by 50's
2 x 50 swim at 200 gp in MRS @ 1:05
1 x 100 swim free- as above
**:20 extra rest
2 x 50 swim at 200 gp in MRS @ :10 rest, get time
Check HR, then out & back east
**in 2nd rd, take just :10 extra rest between the 100 free & 2 x 50 MRS; in 3rd rd, NO extra rest
Warmdown a bit before you get out. Do an excellent job in school today and remember: WORKOUT ON MONDAY (Memorial Day) IS 8:30-10:00a AT CCF. Also, if you haven't already registered for next year, do so for the group that you are currently swimming with. Email Heather if you have any questions on that...Have a great day!
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