1 x 600- 300/200/100
1:00 rest
3 rounds of:
1 x 150 @ 3:00- dr/kick/drill by 50's
3 x 50 @ 1:00 (same stroke as 150) swim (build), last 15M is drill
Go free/primary/choice by round.
After 3rd round, finish up with...
3 x 100 swim/kick by 50's @ 2:15, desc 1-3 to all out FAST!
1:00 rest, check HR
DISTANCE-
3 rounds of (one round can be pull):
6 x 250's free, desc 1-3 and 4-6 as follows:
1-3 @ 3:40/3:20/3:00- get time, then right into...
4-6 @ 3:20/3:40/4:00- FAST for time, get HR then 1:00 rest
STROKE GROUPS-
4 rounds of:
5 x 50 swim at 200 Goal Pace as follows:
1 @ 1:10
2 @ :10 rest
3 @ 1:10 (bank the rest, okay)
4- all drill @ 1:10
5- swim FASTER than 200 GP- get time & check HR, then...
1 x 150 dr-swim-dr by 50's- swim is at 200 setup
Check HR again, then 1:00 rest
2 rounds primary stroke, 2 rounds free
With fins, finish up with...
150's swim desc 1-3's @ 2:40 to all out FAST (change strokes after each round of 3
Warmdown with 50's @ :10 rest, skulling/drill/swim DPS by 1/3's
Wear your sunscreen & drink plenty of water today, don't forget DRYLANDS at CM @ 3:30p. No bad weather today, so everybody should be there. Have a great day!
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