1:00 rest
With fins:
2 x 100 @ 1:40- ra2 la2 free drill/kick on back (halfway UDK)
2 x 100 @ 1:40- as above, but NO FREE
12 x 50 as follows:
odds- 1/2 swim 1/2 UDK, all FAST @ 1:00
evens- 1/2 UDK, 1/2 swim- all FAST @ :40
Change strokes every 4 x 50
Check HR & take off fins
3 rounds of:
2 x 100 swim free br3 @ 1:20 desc 1-2 (@ 1:30, okay)
2 x 100 swim/kick NO FREE desc 1-2 @ 2:00
Check HR after each round
DISTANCE-
4 rounds:
4 x 100 swim at pace @ 1:45 (even rounds @ 1:30)
1 x 400 swim free desc 1-4 to smoking FAST
1:00 rest between rounds, check HR after each round
STROKE-
AMRAP:
2 x 50 drill @ 1:10
4 x 50 swim at 200 GP @ 1:00*
1 x 50 swim free br3 @ :40
1 x 50 swim FASTER than GP @ 1:00
Check HR
After even rounds...
200 choice- drilling, kicking- mix it up, but be productive & keep it moving
At 12:50p...
1 x 400 pull w/choice equipment, desc the 4 x 100's to something JUICY!
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. Last week for our regular schedule, get excited to swim OUTSIDE. Have a great day!
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