1:00 rest
With fins,
16 x 50, odds/evens-
odds @ 1:00, go 15m udk on back/20m drill/15m fast udk on stomach
evens, all kick desc 1-4/5-8 as follows:
2@ 1:00
4@ :55
6@ :50
8 @ :45
10@ :50
12 @ :45
14 @ :40
16 @ :35
Check HR/fins off & right into...
1 x 400-
odd 50's, 15m swim build/35m drill- all in MRS, no free (same stroke for drill & swim)
even 50's, swim free br3 or 4/2 desc to giddyup
Check HR again/1:00 rest
8 x 50 odds/evens-
odds, 25 swim MRS fast/25m drill MRS (same stroke) @ :55
evens, swim free br3 or 4/2 @ :55, straight desc 1-4 to something juicy
Check HR
8 x 50 odds/evens-
odds, 35m swim MRS desc 1-4, no free/15m drill MRS (same stroke
evens, swim free br3 or 4/2 as follows:
2@ :45
4@ :40
6@ :35
8@ :30
Check HR, then...
1 x 600-
odd 100's swim w/shnorkel desc 1-3
even 100's pull w/buoy no shnorkel, br 5/3, then 5/5, then 5/7 by 50's (by 100's)
Check HR, then 1:00 rest
4 rounds of:
150 swim free br3 or 4/2 @ 2:20-
go 100 long & strong/50 add kick; must be under 2:00
3 x 50 swim in MRS (no free) as follows:
1, from a dive @ 1:00/:55/:50/:10 rest, by round; this is fast
2, always @ :10 rest, target your 200 gp
3, always @ 1:30, think "finishing speed" here
No extra rest between rounds, check HR after last 50 in each round.
After 4th round...
1 x 150 dr/choice/dr by 50's
1:00 rest
If there is time, finish up with...
1 x Broken 100-
50 from a dive/:10 rest/50 from a push- can you be faster than your 2nd 100 split of 200 goal time?
Warmdown a bit before you get out. Be sure to wear your sunscreen today if you have to be outside and have your water bottle with you. Remember, this coming Friday Morning we'll be outside at the Lakeview Pool, 6-7:30a. Have a great day!
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