1:00 rest
With fins,
3 x 200 @ 3:20- go drill/swim/drill/kick by 50's
go free/no free/choice by 200
build the 50 swim
50 kick is 25m fast udk on stomach/25 kick fast free on back with arms pointed UP
Fins off
4 x 150 @ 2:20-
50 swim free br3 or 4/2, long & strong
50 swim MRS (35m build to race/15m fast udk)
50 swim free br3 or 4/2- giddyup the kick!
Check HR, then out & back easy
1:00 rest
3 times through:
2x{25 drill @ :45
{50 swim @ 1:00- 25m build to race pace turn/25m hold speed off the turn
{25 skulling @ :45
4* x 50 swim @ :50-
odds, cruise choice, but nothing sloppy
evens, swim at 400 free goal pace- do what you need to in order to go your pace; get avg times
Check HR after each round
*in 2nd round, go 6 x 50 (same odds/evens as 4 x 50, but instead go 6 of them)
in 3rd round, go 8 x 50- 2 swim goal pace/1 cruise/2 goal pace/1 cruise/2 goal pace
100 easy after 3rd round
1:00 rest
Finish up with:
AMRAP-
2 x 100 with fins @ 2:00- 25 swim build/25 drill; push off for 2nd 50 on a "0" or a "5", swim fast
Take fins off...
1 x 100 @ 2:00- same as above, except the 2nd 50 is from a dive (and, no fins)
Warmdown a bit before you get out. Do an excellent job in school today and watch your email about workout on Monday (which is Memorial Day). We'll have regular workout on Sunday here at GMU, FYI. Have a great day!
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