1:00 rest
300- 50 ra2 la2 free drill/50 choice drill NO FREE
3 x 100 @ 1:50- swim/kick by 50's, all same stroke (can be free), desc 1-3
300- by 25's, dr/sw/dr/k, build the swim to a fast turn
6 x 50 swim, odds free @ :45 (long & strong), evens NO FREE @ 1:00, build to fast
Check HR, then 1:00 rest
2 sets of 8 x 150 as follows:
odds- 50 long & strong free, 50 STRONG choice (no free), 50 drill- all @ 2:40
evens- 50 swim @ 200 GP (get time), 50 drill, :20 rest, last 50 FASTER than GP, all @ 3:30
1:00 rest after #8; if the first set is really, REALLY good- we'll go 4 x 150 in the 2nd round
Finish up with...
DISTANCE-
3 rounds:
1 x 300 @ 5:00- 100 long & strong, 50 drill, 100 swim Goal Pace (get time), 50 drill
1 x 400 pull w/shnorkel & choice equip, get time & desc 1-3 to what you can
Check HR after each round, not more than 1:00 rest between rounds
STROKE GROUPS-
With fins, AMRAP:
1 x 50 @ 1:00- 25m FAST UDK on stomach, 25m drill
1 x 50 @ 1:00- all swim FAST for time (same stroke as drill on 1st 50)
After every 4th round (8 x 50), change strokes
Warmdown a bit before you get out, be sure to take all your equipment with you. Regular schedule this week through Thursday, then we race at GMU starting on Friday- get excited! Have a great day!
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