1:00 rest
Anybody racing tomorrow (14&U @ UMD):
-Meet Warmup;
-24 x 25 @ :45 w/fins, "the usual" in sets of 4;
-anything else as needed
-warmdown & hop out, get excited to race this weekend!
Everybody else:
3 x 200-
1, dr-k-dr-sw by 50's @ 3:40
2, dr-k-sw-sw by 50's @ 3:20, desc 50's swim 1-2
3, dr-sw-sw-sw by 50's, desc 50's swim 1-3
Check HR, then...
18 x 50's in sets of 3's follows:
1-2, swim IM order by 25's @ :55 (fly/back #1, then back/breast on #2), always @ :55
#3, swim free br3 or 4/2, last 15m fast udk; #3 is @ :55, then gets :05 faster by round*
*so, #6 is @ :50, then #9 @ :45, #12 @ :40, #15 @ :35 and #18 @ :30!!
SrP, go 50's IM @ 1:00 and then 50 free starts @ 1:00, so #18 is @ :35
1:00 rest, check HR after #18, then out & back easy
4 rounds of:
1 x 150 @ 2:40 as follows-
50 kick w/boards build, last 15m at max effort (free kick)
100 swim free br3 or 4/2, go smooth/add kick by 50's
1 x 50 kick max effort (free) w/boards @ 1:20
No rest between rounds, check HR after each round
Kick in 3rd round is choice no free
Kick in 4th round is choice
200 dr-k-dr-skulling in MRS after 4th round, then 1:00 rest
AMRAP-
1 x 150 @ 2:40 as follows:
100 swim free br3 or 4/2, go smooth/add kick by 50's
50 swim in MRS (no free), build speed to max effort for the last 15m
1 x 50 swim MRS (same stroke as last 50 on 150 above), max effort from a dive @ 1:20
Check HR after each round, no additional rest between rounds
Every 3rd round, 50's MRS can be choice (but same stroke for both)
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated- get excited to race this weekend at UMD. FYI, Workout schedule is the same for Thursday & Friday here at GMU. Have a great day!
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