1:00 rest
With fins, 2 times through:
2x{1 x 100 @ 2:00- kick/50 drill/kick fast udk
{2 x 50 @ 1:00, all drill (in 2nd rd, go 35m swim build/15m fast udk)
After 2nd time through 1 x 100/2 x 50...
1 x 200, swim/kick by 100's; 2nd 50 of each 100 is fast
Check HR after each round
1st rd is free, 2nd rd is MRS no free
100 easy no fins after 2nd rd
3 rounds:
100 swim free br3 or 4/2 @ 1:30 (@ 1:40 SrP), strong & even
150 swim free br3 or 4/2 @ 2:15 (@ 2:25 SrP), go 100 smooth/50 add kick
1* x 50 swim fast in MRS, no free @ 1:00
*2nd rd go 2 x 50 @ :55/3rd rd go 3 x 50 @ :50
1:00 rest between rounds, out/back easy if you'd like
200 goal pace ("gp") all in MRS no free...
4 x 50 swim 200 gp @ 1:00
Check HR/out & back easy
4 x 50 swim 200 gp @ 1:00, but #3 is @ :50
Check HR/out & back easy
4 x 50 swim 200 gp @ :55
Check HR/out & back easy
4 x 50 swim 200 gp @ :55, but #3 is @ :45
Check HR/100 easy
1:00 rest
Finish up with...
AMRAP:
3 x 50 swim 200 gp @ :55/:45/:55 by 50's
50 easy choice drill (same stroke as 50's gp) @ 1:30
Warmdown a bit before you get out. Enjoy your time outside, but wear your sunscreen and stay well hydrated. Today is the last day to enter the LC-2 meet at Franconia (Sunday, June 29); let me know if you have any questions about what events to enter. Have a great day!
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