1:00 rest
With fins, 5 rounds of:
3 x 25 fly pull free kick @ :35 (even rounds are choice drill, NO FLY)
1 x 75 swim build fly/FAST UDK/swim FAST fly - by 25's, @ 1:30 (even rounds same as 25's drill)
No rest between rounds; check HR after 5th round, then take fins off.
9 x 100- odds & evens as follows:
odds @ 1:30- 25 swim fly build to FAST TURN
evens @ 1:40- all kick descend 1-4 to FAST
Check HR, then break into groups
DISTANCE- LONG SWIM
2400 (3 x 800)
1st 800- swim or pull, negative split (hand touch to get times, okay)
2nd 800- swim/kick by 50's NO FREE or swim IM (pick one), straight descend 1-8
3rd 800- swim or pull (whichever you didn't do for 1st 800), bigger negative split than 1st 800 (get times)
Check HR
Finish up with...
2 sets of:
4 x 50 drill @ 1:00
1 x 75 swim @ 1:00
4 x 50 swim FAST TURN @ :55
1 x 75 swim @ :55
4 x 50 swim strong neg split @ :50
1 x 75 swim @ :50
Check HR, then 1:00 rest before 2nd set. One round can be pull w/shnorkel & choice equip
STROKE GROUPS-
6 rounds of:
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00 (every 3rd round @ :10 rest)
1 x 100 @ 2:00- 25 swim FAST/50 drill/25 FAST UDK
Get out for...
1 x 100 RACE from a dive, :10 apart (2 groups if necessary)
Go 3 rounds primary stroke, 3 rounds choice (but all the same stroke)
200 easy drill/choice by 50's after 3rd round & 6th round
Warmdown a bit before you get out. First ones to IHOP please tell them that you're a part of the group of 25 that called earlier this morning. Wear your sunscreen today & drink plenty of water. Have a great day!
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