1:00 rest
For anybody swimming with a teammate, please be sure to keep your distance throughout the workout
12 x 100 in 3's (change strokes by rounds of 3)-
1- drill/kick on back by 50's @ 1:45
2- swim/kick on back by 50's @ 1:45
3- kick w/boards, all FAST @ :35, except #3 is UDK on stomach @ :20
Check HR, then get right into...
1 x 300- 75 swim long & strong, last 25 kick on back- desc 100's 1-3
Check HR, then 1:00 rest
Two options today (plus a DISTANCE SET, so three choices, actually)
A)
6* rounds of 4 x 100 as follows:
1- swim FAST for time, all out effort @ 1:30
2-4, swim choice @ 1:20 (@ 1:30 if necessary)- just make the interval ("JMI")
*NOTE: every 3rd round, the fast 100 is 2 x 50 swim FAST @ :10 rest
Change strokes if you'd like after 3 rounds, but not before that
B)
5 x 125 (3 rounds) as follows-
1&2 @ 2:30- 75 swim long&strong to a hand touch/:10 rest/50 swim FAST (goal pace or faster)
#3- all drill/kick by 25's @ 3:00
4&5 @ 3:00, 50 swim FAST, get time, then right into 25 drill/:10 rest/last 50 swim FAST again
Change strokes after 2nd round of 5 if you'd like
After 3rd round, finish up with...
2 x 450 swim choice @ :20 rest, desc 1-2 (can be IM, can be pull w/shnorkel); Kaitlyn/Avery/Charlotte/Melody/Christian/Cal/Omar go backstroke
DISTANCE-
2 rounds of:
3 x 475 swim @ :20 rest, desc 1-3 to 500 Free Goal Time (in 2nd round, these are @ :10 rest)
Check HR, then
11 x 50 @ :50 (@ :10 rest in 2nd round)-
odd 50's are swim/kick by 25's NO FREE, descend 1-6 to what you can
even 50's are swim at Goal Pace
After 2nd round, finish up with the 2 x 450's above (can be pull w/shnorkel & choice equip)
Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today & be on top of your HW this weekend. I'll post another workout for Sunday, then we pick things up on Monday with our regular Winter Session schedule. I'm looking forward to 2022 with all of you, have a great day!
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