1:00 rest
With fins, 2 rounds of:
3 x 100 @ 1:45, go drill/swim by 25's
2 x 50 @ 1:00, go kick/swim by 25's- kick is FAST
1 x 100 swim/kick by 50's fast for time @ 2:00
Go 1st round free, 2nd round MRS, no free
1:00 rest after 2nd set, take off fins & go out/back easy
3 times through:
2 x 100 swim free br3 or 4/2 @ 1:35; go smooth/add kick by 50's (interval gets :05 faster by rd)
1 x 150 swim free @ 2:30; go 100 smooth/50 add kick in rd1, then 50/100 and then giddyup in rd3
1 x 50 swim in MRS (no free) @ 1:30; strong in rd1, then a legit effort in rd2 & max effort in rd3/getHR
No extra rest between rounds
100 easy after 3rd rd
AMRAP-
All in MRS...
1 x 100 @ 2:00, go 25 drill/50 swim (build/hold speed out of turn)/25 drill
4 x 50 swim at 200 gp @ 1:05* (400 people go 400 gp)
Check HR, quickly put fins on...
4 x 25 swim max effort partner sprints @ :45- race your partner here!
*50's gp are @ :55 in 3rd round
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, regular workout on Friday Morning & on Sunday Morning. Have a great day!
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