1:00 rest
3 rounds of:
1 x 150 @ 2:40, go drill-kick-drill by 50's, all in MRS
5 x 50 (o/e), different by round:
Rd1, odds sw/k by 25's free @ 1:00
evens swim long & strong free br3 or 4/2 @ :50
Rd2, odds sw/k by 25's in MRS no free @ 1:00 (same stroke as 150), desc 1-3
evens swim L&S free as above, but @ :45
Rd3, odds sw/k by 25's MRS @ :55, desc if possible
evens swim L&S free as above @ :40, don't get sloppy
Check HR/1:00 rest
One time through (100's in MRS are all the same stroke):
2 x 200 swim free @ 3:10, #1 is smooth & long/add kick by 100's; #2 is desc 50's 1-3/4
2 x 100 in MRS-
#1, go 25 drill/50 swim fast turn/25 choice (skulling/kick/drill) @ 2:30
#2, swim 2 x 50 @ :10 rest (all @ 2:00)- go build/hold speed by 25's (1st 50), then max effort (2nd 50)
1 x 200 swim free @ 3:10 as above (100 smooth & long/100 add kick)
2 x 100 swim free @ 1:30, desc 1-2 to what you can
2 x 100 in MRS, as above (@ 2:30 & 2:00, by 100's)
1 x 200 swim free @ 3:10 as above
4 x 50 swim free br3 or 4/2 all long & strong, hold same avg time for all 4 x 50, as follows:
go @ :50/:45/:40/1:00- by 50's
2 x 100 in MRS as above (2:30/2:00)
Check HR then 50 out & back easy
1:00 rest
Finish up with...
AMRAP*-
4 x 50 in MRS (no free) swim at 200 gp:
Go @ :55/:45/:55 at 200 gp (by 50), then 4th 50 is easy drill @ 1:35
*every 3rd rd, 50's swim gp are @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited for LC-2 on Sunday, June 29. Have a great day!
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