1:00 rest
With fins, 3x:
6 x 50 as follows-
1-2, 25m fly pull free kick drill/25m udk on side @ 1:00
#3, swim 35m fly build/15m fast udk on stomach @ :50
4-5, 25m choice drill/25m swim build (same stroke as drill) @ 1:00
#6, swim 35m build/15m fast udk on stomach (same stroke as #4-5) @ :50
No extra rest between rounds of 6
#4-6 are different stroke (but same stroke for all 3)
Check HR after #18, then take fins off/out & back easy
1:00 rest
5 times through:
2 x 50 swim l&s free br3 or 4/2 @ :55* (*gets :05 faster by rd; 5th rd @ :10r), hold same avg
1 x out & back to yellow marker (15m) @ :50
>go fly swim/fwd ss/fast udk back to wall
1 x 50 kick max effort w/boards @ 1:10, get time
After odd rounds (1/3/5)...
2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2; each rd is a faster descend
After 5th rd:
1 x 50 kick max effort, partner style- everybody pushes off at the same time!
Check HR, o/b easy
1:00 rest
Finish up with...
AMRAP-
{2 x 50 out & back @ 1:10 (go drill/fwd ss/kick streamlined back to wall)
{1* x 50 swim at 200 gp @ 1:00 (add 1 x 50 each round, up to 3 x 50, then back down to 1)
Check HR after last 50 in each round, then get into the out/back 50's
Warmdown a bit before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
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