1:00 rest
With fins, 6 rounds of:
2 x 50 drill @ 1:00
1 x out & back to 20m @ :30-
go fast udk on stomach/fwd ss/race (swim) back to the start end
Go 2 rounds each of free/MRS (no free)/choice (same stroke for both rounds)
Check HR after 6th round, then fins off
2 x 150 @ 2:40- dr/sw/dr by 50's, build the swim (in MRS)
9 x 50 swim odds/evens as follows:
odds, long & strong free br3 or 4/2 @ :45
evens, swim MRS @ :55, desc 1-4 to max effort
Check HR then easy 50
1:00 rest
AMRAP-
1 x 100 swim free br3 or 4/2 @ 1:35- all strong & even
2 x 50* kick w/boards @ 1:10
#1, go 1/2 fast 1/2 easy
#2, all max effort, get time
1 x 100 swim free br3 or 4/2 @ 1:25- go smooth/add big fat kick by 50's
Quickly put fins on...
1 x 100* kick max effort on back, get time (should be faster than 50 fast w/bds)
*in even rounds, the 2 x 50 and 100 w/fins are swim in MRS (no free, no fins on 100)
Check HR after 100 fast, then take fins off/out & back easy
1:00 rest between rounds, but not more than that
Warmdown a bit before you get out. Be sure to fuss over your father's today (as in, do everything for them!). Remember tomorrow starts the new schedule: Sr Blue is 6-7:45a and Sr Prep is 7:45-9:15a.
Have a great day!
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