1:00 rest
With buoys:
2 x 50 @ 1:00, ra2 la2 free drill- feel full/even rotation
1 x 100 swim smooth & even freestyle br3 or 4/2 (no buoy) @ 1:40
2 x 50 @ 1:00, catchup free drill- small firm kick/head anchors bodyline
1 x 100 swim free br3 or 4/2, go smooth/add kick by 50's (no buoy) @ 1:30
2 x 50 @ 1:05, fist free drill br3- hold fingers over thumbs, feel water on forearms (don't rush drill)
1 x 100 swim free br3 or 4/2 @ 1:20 (no buoy), fastest of the 100's but not sloppy
Check HR, then 1:00 rest
With fins,
8 x 50 odds/evens in MRS (no free)-
odds, stroke drill @ 1:05
evens, swim 35m (gets faster 1-4)/15m udk- always fast
Check HR/fins off for 100 easy
1:00 rest
3 times through:
100 swim strong/even free br3 or 4/2 @ 1:35
100 swim free br3 or 4/2 @ 1:25, go smooth/add big kick by 50's
100 swim strong free br3 or 4/2 (no sloppy)/drill in MRS (no free) by 50's @ 2:00
2 x 50 swim in MRS (same as 2nd 50 drill above) @ :10 rest at 50, desc 1-2 to 200 gp on 2nd 50
Check HR after each round/:30 rest between rounds
2 rounds of:
*50's MRS are all at 200 gp (no free)*
9 x 50 as follows-
1, swim smooth & strong free br3 or 4/2 @ :50
2&3, swim 200 goal pace in MRS @ 1:00
4, swim smooth & strong free br3 or 4/2 @ :50
5, swim 200 gp in MRS}
:10 rest } both @
6, swim 200 gp in MRS} 2:00
7-9, as above (1 free/2-3 in MRS), all @ :10 rest
After 1st round...
BROKEN 150: 50 from a dive @ 1:00/2 x 50 from a push @ :10 rest, keep track of times
After 2nd round...
RACE 50 from a dive
Warmdown a bit before you get out. Be sure to stay well hydrated in this heat- maybe even stay inside today. If you have to be outside, make sure you reapply your sunscreen every hour or so. REMINDER, workout on Friday will NOT be here at GMU, watch your email for updates on that. Have a great day!
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