1:00 rest
With fins,
12 x 50 in 3's-
1-2, 35m drill/15m fast udk (no breath) @ 1:00
#3, swim 25m fast/25m fast udk (1 breath) @ :50
Go 1-6 free, 7-9/10-12 no free (same stroke for all 3)
Check HR after #12, then fins off & get right into...
1 x 400 pull free-
1st 200, w/shnorkel & buoy, smooth & long on odd 50's, build tempo on even 50's
2nd 200- no shnorkel, br3 on odd 50's and br7 on even 50's
Check HR/1:00 rest
15 x 100 in sets of 5-
1-4, swim free br3 or 4/2 @ 1:40, go smooth & long on 1st 50 then add kick for 2nd 50
#5, swim/kick free by 50's fast @ 2:00
6-10, swim 75 IM (25 of each, no free), last 25 kick on back, all @ 2:00 desc 1-5
11-15, go odds swim/kick by 50's in MRS (no free) @ 2:00 desc; evens are swim free @ 1:30)
Check HR, then out/back easy
With fins, 2* rounds of:
3 x 150 swim free br3 or4/2 @ 2:40, desc 1-3 to max effort
3 x 100 swim 75m MRS (no free)/last 25m fast udk, all @ 2:00 desc 1-3 to max effort
3 x 50 kick on back @ 1:10, desc 1-3 to max effort
Check HR/1:00 rest between rounds
*can switch strokes on the 3 x 100 for 2nd round
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Have a great day!
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