1:00 rest
First day back at LCM, warmup well so you're ready to swim fast at the end
With fins:
15 x 50 in sets of 3:
1-2, choice drill @ 1:00 (change drill from round to round)
1- kick on back FAST @ :55*
*gets :05 faster by round
Check HR after #15, then get right into...
1 x 150 drill/swim/drill by 50's
1:00 rest, take off fins
4 rounds of:
2 x 100 swim/kick by 50's @ 2:00, desc 1-2 to what you can, #2 should be JUICY!
3 x 50 swim long&strong free @ :50- good stroke here, br3 & desc if you can
Change strokes for the 100's from round to round (first round can be free)
Check HR after each round, then get right into...
1 x 100 drill/choice by 50's (should be stroke you're doing on swim/kick in next round) @ 2:30
No extra rest between rounds
With fins, finish up with....
AMRAP:
3 x 50's swim desc 1-3's (swim) @ 1:00
1 x 50 kick FAST @ :40- giddyup here!
Extra 1:00 rest after every 3rd round
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week at all three sites. Have a great day!
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