1:00 rest
3 x 200 @ 3:40-
1, 100 drill/kick (50's), 100 swim/kick (50's), build the kick
2, go 150 dr/k/dr by 50's, then last 50 swim build
3, drill/swim by 50's- 1st 50 is 15m fast/35 dps; 2nd 50 is 25m fast/25m hold speed
Check HR, then 1:00 rest
4 rounds of 6 x 50 as follows (50's MRS are the same throughout the set):
Rd1, 1 drill @ 1:10
2, swim MRS @ :55 (same as drill)
3-6, swim free br3 or 4/2 @ :50/:45 (2 each), all strong & even
Rd2, 1 drill @ 1:10
2-3, swim MRS @ :55 desc 1-2 (same as drill)
4-6, swim free br3 or 4/2 @ :50/:45/:40 (1 each)
Rd3, 1 drill @ 1:10
2-4, swim MRS @ :55 desc 1-3 (same as drill)
5-6, swim free br3 or 4/2 @ :45/:40 (1 each)
Rd4, 1 drill @ 1:10
2-5, swim MRS @ :55 desc 1-3/hold for 4 (same as drill)
6, swim free big finish, giddyup your kick here!
Check HR then 100 easy
1:00 rest
AMRAP-
100 swim strong/even free br3 or 4/2 @ 1:30
2 x 50 swim choice @ :55- go 35m build to race pace/15m blast udk on stomach
1 x 100 swim free smooth/add big fat kick by 50's @ 1:20
Hop out...
150 swim from a dive- max effort here, get time (free in odd rounds & MRS in even rounds)
Get out...
50 max effort udk from a dive
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today- don't fall asleep during your last day of classes! Regular schedule the rest of this week, then we start our 6-7:45a schedule next Monday (June 16). Have a great day!
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