1:00 rest
With fins:
18 x 25- 2 fly drill @ :35, 1 all UDK @ :20
Take fins off, rotate 1 spot
3 rounds of:
4 x 100 kick @ 1:40 (JrG @ 1:50, okay)-
25 dolph kick w/bds, 50 kick free on back (UDK's!), 25 breast kick w/bds; except...
#3 is all swim free br3 @ 1:10 (@ 1:15, okay; @ 1:20 for JrG)
3 x 50 swim/kick by 25's all fly @ :55 desc 1-3 to what you can (JrG @ 1:00; last round is :05 faster, except CoGr gets :05 faster by round)
Check HR after each round & rotate 1 spot
Distance Group-
3 sets of:
4 x 225 swim @ 3:00/3:20-
odds swim free br3, except middle 75 is swim IM
evens swim IM (3 x 75's IM, no free), except middle 75 is swim free br3
1 x 450* swim free br3, desc the 3 x 150 to something juicy
*in 2nd set, go 1 x 600 swim free br3, desc 200's 1-3
*in 3rd set, go 1 x 750 swim free br3, desc the 250's 1-3
Check HR & 1:00 rest between rounds
SrG, SrS AM & JrG PM:
8 rounds of:
1 x 75 @ 1:30- 25 swim at 200 setup, 50 drill
1 x 100 swim free br 3 @ 1:10 (@ 1:15, okay; JrG @ 1:25)
1 x 100 BROKEN- 2 x 50 swim @ :10 rest at 200 GP, all @ 1:40
1 x 75 swim FAST for time, really bring your legs in on the last 50
Check HR after each round, then 1:00 rest; rotate after even rounds
Wear your mask all the way to the car, do an excellent job with school today- and with drylands tonight. Have a great day!
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