1 x 600- 300/200/100
1:00 rest
2 sets of:
5 x 50 drill @ 1:00 (same drill for all 5)
2 x out & backs FAST @ :30- all UDK
1 x 100 kick easy/FAST by 25's in 1st round, all FAST in 2nd round
Check HR & rotate 1 spot
Everybody does 5 rounds of (flyers/breaststrokers go two rounds, then jump to below):
6 x 25 fly as follows:
1- build @ :35
2-3, swim FAST @ :25
#4- all FAST UDK @ :20
5- choice @ :35
6- all swim FAST @ :20
3 x 75 swim 50 back/25 breast ("IM style") @ 1:00 (even rounds go 25/50 @ 1:10)
1 x 125 swim free @ 1:20 (@ 1:30, okay)
Check HR, rotate 1 spot; after each round, follow below...
Backstroke/IM'ers-
After each round, get into...
3 x 300 @ 4:30 swim (or pull, alternating by rounds) desc 1-3, except middle 100 is IM (3 x 100 IM)
IM'ers, go opposite, 1st & 3rd 300's are swim IM, middle 300 is free or back (desc 100's on 2nd 300)
DISTANCE
After odd rounds...
6 x 100 swim at Goal Pace @ 1:40 (3rd round is 7 x 100 @ 1:30, after 5th round is 8 x 100 @ 1:20)
After even rounds...
Choice pull for 6 minutes- how much can you do in 6 minutes?
1:00 rest between rounds
Fly/Breast-
With fins, 4 rounds of:
5 x 75 @ 1:15- breast pull dolph kick desc 1-5 w/flip turns; fly goes swim/drill/swim by 25's, FAST
BROKEN 100 swim: odd rounds, 2 x 50 @ :10 rest (evens rounds go 25/50/25, also @ :10 rest)
100 drill between rounds
Last 2 rounds are NO FINS
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Check your email for any potential schedule changes tomorrow due to the weather. Have a great day!
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