1:00 rest
With fins,
9 x 50 @ 1:00, go kick/6ks drill/swim build, by 50's
1 x 150 swim backstroke, desc the 50's 1-3 to what you can
Check HR, then fins off/out & back easy
1:00 rest
15 x 100 in 3's as follows:
1- swim free br3 or 4/2 @ 1:35- smooth & long/add kick by 50's
2- swim back/free by 50's @ 1:45, go "tempo"/add kick by 50's
3- swim backstroke @ 1:55, get time & desc 1-3; go smooth/add kick by 50's
1:00 rest after #15, check HR/out & back
1 x 450 pull- go 100 free br3/5 by 50's then 50 back- keep head still, don't "fishtail"
1:00 rest
AMRAP-
6 x 50 as follows:
1, swim breaststroke @ 1:00
2-3, swim free br3 or 4/2 @ :50 desc 1-2
4-5, swim breaststroke @ 1:05 desc 1-2
6, all kick fast for time on back @ 1:10
Warmdown a bit before you get out. Do an excellent job in school today & remember the schedule changes next Monday, June 16 (6-7:45a here at GMU). Have a great day!
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