1:00 rest
8 x 25, odds drill (MRS) @ :40/evens fast udk @ :25
200 swim/kick by 50's, 2nd 100 faster than first
8 x 25, odds swim (MRS) breakout fast & hold speed @ :35/evens fast superhero kick @ :30
200 swim/kick by 25's, desc 50's 1-4
8 x 25, odds swim (MRS) max effort @ :30/evens stroke drill (MRS) @ :40
Check HR, then put fins on
With fins, 3 rounds:
2 x 50 @ :55, go 15m swim max effort/35m drill (same stroke)
2 x 50 @ 1:00, go 25m max effort swim/25m drill (same stroke)
2 x 50 @ 1:05, go 35m max effort swim/15m drill (same stroke)
1 x 50 easy choice @ 1:30
1 x 50 race max effort, get time- target lifetime best 50m flat start time
1:00 rest between rounds
Go free/MRS/choice by round
Anybody racing at WVU this weekend, warmdown and get out
Everybody racing on Sunday at LC-2 (@ Audrey Moore), continue with:
AMRAP*-
100 swim strong/even free br3 or 4/2 @ 1:30
100 swim free br3 or 4/2 @ 1:30, start smooth/add big kick on 2nd 50
50 swim strong free br3 or 4/2 @ :50- legit 90% effort here
3 x 50 swim at 200 gp @ 1:05 (MRS, no free)
Check HR after each round/out & back easy
*3rd round, 50's 200 gp @ :10 rest
Warmdown a bit before you get out. Be sure to have your water bottle with you all day today (and use it), wear your sunscreen if you have to be outside. REMEMBER, workout tomorrow morning is at Lakeview, 6-7:30a. Also, the LC-2 meet is at AUDREY MOORE (not Franconia); warmup for the 13&O session starts at 7a. Lastly, NO WORKOUT on Sunday (we're racing and GMU is closed for another meet). Get excited to race this weekend and have a great day!
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