1:00 rest
8 x 100 (2 sets of 4)-
1-3 @ 2:00, go 25 dolph kick wbds/50 swim (build)-drill/25 kick fast free wbds
#4, swim smooth & long/add kick by 50's @ 1:30
Go 1-4 free, and 5-8 in MRS (all same stroke) no free
Check HR after #8, then...
8 x 100 (2 sets of 4)-
1, go smooth & long/add kick @ 1:40
2, go smooth & long/add bigger kick @ 1:30
3, giddyup @ 1:20- nothing sloppy
4, go 2 x 50 kick max effort w/bds @ :15 rest (all @ 3:00)
#4/8 are choice, but same kick for both 50's
1:00 rest after #8, then...
All in MRS (no free):
16 x 50 in sets of 4-
1- swim build to race/drill by 25's @ 1:10
2- swim at 200 gp @ 1:00
3- swim free br3 or 4/2, long & strong @ :50
4- max effort @ 1:30, get time/check HR
No rest between rounds of 4
100 easy after #16, then 1:00 rest
AMRAP-
3 x 50 swim at 200 gp @ 1:00*
50 easy choice @ 2:00
No additional rest between rounds
*3rd rd will be @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & be sure to tell your parents about LC-2 at Franconia on Sunday, June 29. Have a great day!
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