1 x 600- 300/200/100
1:00 rest
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x out & backs- all FAST UDK, @ :40, #2 @ :30
No rest between rounds of 6; go the 50 drill free (1-3) and then primary NO FREE (4-6)
Check HR after #6, then take off fins & go 1 x 200 drill/choice/drill/skulling by 25's
1:00 rest
3 rounds of:
1 x 150 drill/kick(FAST UDK-easy on surface-FAST UDK)/drill @ 3:00
5* x 50 swim NO FREE @ :50/free @ :40 (o/e)
2 x 150 swim free desc 1-2 @ 2:30*
Check HR after each round
*5 x 50 in 2nd round is 7, in 3rd round go 9
*150's @ 2:20 in 2nd round, @ 2:10 in 3rd round (DISTANCE- go @ 2:20/2:10/2:00)
Check HR after each round & get water
Until 8a, finish with 50's @ 1:20/1:00- odds drill, evens running start swim at 200 setup; go 6 free, 6 primary stroke NO FREE, 6 choice (all one stroke)
Wear your sunscreen today & drink plenty of water. Be sure to keep up with your drylands each day as well. We continue our regular schedule this week; be sure to check your ISCA cuts so we can get that in, and do your entries for the PVS July meet that you'll be swimming in as well. Have a great day!
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