1:00 rest
With fins, 4 rounds of:
2 x 50 drill @ 1:00
1 x 100 kick on back easy/fast by 50's, @ 1:40
2 x 50 (same stroke as 1st 2 x 50 drill)-
1- 35m swim build/15m fast udk @ 1:10
2- swim fast for time @ :50
Go 2rds free/2 rds no free
Fins off/100 easy after 4th round
3 times through:
8 x 50 as follows-
1- swim free from a dive (FAD) @ :50, fast feeling easy (FFE)
2- swim free from a push (FAP) @ :50, go same time as 1st 50 FAD
3- drill in MRS @ 1:10, no free
4- swim FFE in MRS @ 1:00, get time- how close can you get to 200 gp, feeling easy?
Check HR, then...
After 1st rd, 200 swim strong/even free or backstroke, get time & figure avg per 50
After 2nd rd, 300 swim (same as 200, either free or backstroke), get time, faster avg per 50
After 3rd rd, 400 swim (same stroke as 200/300), get time, fastest avg per 50 of the day
Check HR after each round, then out & back easy
1:00 rest between rounds
With fins, finish up with...
Out & back "30's" @ 1:00, partner-style, all MAX EFFORT-
go fast udk to 15m/fwd ss/swim max effort ("sprint your face off!") back to the wall
go 3 free, then 3 no free
RACE YOUR PARTNER!
Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen if you have to be outside. Regular schedule Monday through Thursday this week, we may have to swim somewhere else on Friday due to a meet here at GMU; watch your email for updates. Have a great day!
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