1 x 600- 300/200/100
1:00 rest
3 sets of:
2 x 50 drill choice @ 1:00
2 x 50 kick @ 1:10, desc 1-2 to FAST
1 x 200 pull free br 3/5 by 50's, get time & desc 1-3
Check HR after each round, wait for everybody to finish then start the next round
6 rounds:
3 x 100 primary stroke swim/drill by 50's @ 2:00- build swim to FAST TURN; EXCEPT...
#2 is swim free br3 @ 1:20
5 x 50 in primary stroke as follows:
odd rounds, all @ 1:00- swim at 200 Goal Pace (#3 can be drill)
even rounds- all 5 x 50 @ 5:00, go @ :10 rest (#3 still drill)
1 x 100 swim/kick FAST in primary stroke, get time & check HR
4th round can be freestyle
DISTANCE- after 4 rounds of 50's Goal Pace, finish up with...
AMRAP-
1 x 250 pull free @ 3:20 cruise
1 x 150 pull free @ 1:50 strong
Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. STAY ON TOP OF YOUR DRYLANDS THIS WEEK, it's part of your training. Get excited to race next week & have a great day!
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