1:00 rest
14 x 50, odds/evens as follows:
odds, 35m drill/15m swim build to fast finish @ 1:00 (include MRS)
evens, 35m kick on back/15m fast udk @ 1:15, get time & desc 1-7 to giddyup
Check HR after #14/1:00 rest
2 rounds of (ARoth/ARizz, 1 round, go @ :10-:15 rest if no pace clock)-
3 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55)
3 x 100 @ 1:50, swim 50 free smooth & long/2nd 50 is 35m swim MRS then last 15m drill MRS
3 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)
3 x 150 @ 3:00 as follows-
swim IM (no free) by 50's
desc 1-3 to fast;
each 50 is 35m swim/last 15m fast udk (only 1 breath)
3 x 50* @ 1:05 in MRS, go 35m swim/last 15m udk (1 breath), desc 1-3 to fast
*can be diff stroke in Rd2, but same stroke for all 3
Check HR/out & back easy after 1st rd (100 easy after 2nd rd)
1:00 rest
ARoth/ARizz, finish up with 25's (12 or 16, as you feel) @ :45 (or :20-:30 rest)-
"the usual" in sets of 4, change stroke after 4 x 25
Everybody else-
6 rounds of:
4 x out/backs @ 1:00, go past 15m buoy-
go fast udk out/fwd ss/swim max effort back
1 x 50* kick max effort w/boards @ 1:20, get time
1 x 100 swim free br3 or 4/2, go smooth/add big kick by 50's, all @ 2:00
No rest between rounds
*odd rds, 50 kick w/bds is free; even rds, 50 kick w/bds is dolph or breast kick
If there is time...
Finish up with:
24 x 25 w/fins @ :45, "the usual" in sets of 4 (change stroke by rds of 4)
Warmdown a bit before you get out. Stay hydrated today & wear your susncreen; be sure to thank Heather for running the workout today. Have a great day!
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