1:00 rest
With fins, 6 rounds of (last 2 rounds WITHOUT fins):
3 x 25 drill @ :40
2 x out & backs @ :30- all UDK, all FAST
1 x 25 swim FAST @ :20
Check HR & rotate 1 spot after even rounds
2 rounds free, 2 rounds NO FREE, last 2 rounds choice (NO FINS)
3 x 175 as follows:
100 @ 1:45- 25 drill/50 kick on back w/FAST BACKSTROKE TURN/25 drill
75 @ 1:15- 50 swim with FAST TURN, last 25 kick free head out
Check HR after 3rd round, rotate 1 spot
3 times through...
5 x 50 kick @ :50- 2nd 25 is always FAST (#3 is ALL FAST)
1 x 150 swim free/back or IM- BIG negative split, @ 2:40
5 x 50 @ :50- swim w/FAST TURNS, except #3 is all KICK
1 x 150 kick FAST-
1st round, go free/NO FREE/free by 50's, all FAST
2nd round is BROKEN (3 x 50 kick @ :10 rest)
3rd round is straight FAST for time, pick one kick
Check HR after each round & rotate 1 spot
Until 8a, finish up with...
With fins:
3 x 150 swim desc 1-3 (free or back), #3 is all out FAST
3 x 100 swim IM (dolph kick/breast) @ 1:40 desc 1-3
3 x 50 @ 1:10- dolphin kick LUNGBUSTER/swim by 25's- desc 1-3
Check HR after each round
DISTANCE-
As many rounds as possible...
3 x 125 swim free br3 @ 1:40/1:30/1:20 (can go 1st round @ 1:25)- by 125
1 x 400 pull free w/choice equip- get time & HR, desc 1-3's to what you can
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule the rest of the week, get excited to race this month. Have a great day!
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