1:00 rest
With buoys & shnorkels, 2 times through:
2 x 50 @ 1:10- go ra2 la2 free drill, watch hands get into catch
1 x 100 swim free @ 1:40- smooth, hold body line & rotate evenly
2 x 50 @ 1:10- choice free drill (w/buoys)
1 x 200 pull free, desc 50's 1-4 but don't get sloppy
Check HR, :30 rest between rounds
Take equipment off/out&back easy after rd2
1:00 rest
6 x 50 @ 1:05-
odds, fly pull free kick drill/choice drill in MRS by 25's
evens, choice drill in MRS/freestyle drill by 25's
2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2
6 x 50 @ 1:00-
go swim (build)/drill by 25's
odds are MRS/evens are free
2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2
6 x 50 in MRS-
odds are 25m swim fast/25m drill @ :55
evens are straight swim, desc 1-3 to max effort @ 1:05
Check HR, then out & back easy
1:00 rest
AMRAP-
50's gp are all in MRS (same throughout); rd2 can be free if you'd like
3 x 50 swim 200 gp @ 1:05
o/b easy @ 1:30
3 x 50 swim 200 gp @ 1:00
100 easy @ 2:00
3 x 50 swim 200 gp @ :15 rest
3 x 50 swim free @ :50, but hold under :40
Get out...
1 x 50 race for time from a dive
get time & HR, then...
50 easy
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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