1:00 rest
3 rounds:
1 x 150 @ 3:00- go drill/kick/drill by 50's
3 x 50 sw/k (35/15) @ 1:05, desc 1-3 @ 1:05 (same stroke as 150 dr-k-dr)
No rest between rounds, check HR after 3rd 50 in each round
1:00 rest after 3rd round
With fins, in 4th best stroke:
8 x 50 odds/evens-
odds, drill @ 1:00
evens, 25m swim/25m kick @ :50
Check HR after #8, take fins off/100 easy
1:00 rest
100 swim free br3 or 4/2 @ 1:35, go smooth on the way/add kick by 50's
2 x 50 swim 15m in 4th best stroke/35m free @ :55 (15m 4th best stroke is fast)
100 swim free @ 1:35 as above, go smooth/bigger kick by 50's
2 x 50 @ :55, 25m 4th best stroke/25m free, 4th best stroke is fast
100 swim free as above, go smooth/biggest kick possible by 50's
2 x 50 @ :55, 35m 4th best stroke/15m free, all fast in 4th best stroke
Check HR, then right into...
50 swim free smooth
get out/:10 rest
50 swim 4th best stroke from a dive, max effort, get time/Check HR
Out/back easy
1:00 rest
LONG(ish) SWIM-
One time straight through:
125 IM swim, 25 each fly/back/breast then 50 free
100 kick, go free on back w/arms pointed UP or all fast udk (can go 50 of each)
125 IM swim, 25 each back/breast/free then 50 fly
100 kick as above, better effort
125 swim IM, go 25 each breast/free/fly then 50 backstroke
100 kick as above, max effort
Check HR, then easy into the wall
1:00 rest
Finish up with...
AMRAP-
2 x 50* @ 1:05 going "your choice 35/15,"
*35m of one thing then 15m something different (35 back/15 fly; 35 breast/15 udk, etc)
*desc 1-2 to fast
*can be different from round to round
*no free
1 x 50 swim free br3 or 4/2 @ :50, must be under :35
No rest between rounds
Check HR at 7:43a, then go 100 easy
Be sure to check your email today for info on Friday Morning workout; GMU is closed so we'll be swimming somewhere else that morning. Wear your sunscreen if you have to be outside and have your water bottle with you throughout the day. Regular schedule tomorrow here at GMU. Have a great day!
