1:00 rest
7 x 200 @ 3:30 as follows:
100- drill/kick by 25's
50 choice fly drill
50 kick FAST with boards
EXCEPT...
#'s 3/5/7 are @ 3:00- 25 swim fly, 150 swim free br3, last 25 is UDK on stomach desc these 1-3 to FAST
1:00 rest, check HR
6 rounds of:
2 x 75 sw/k/sw by 25's, desc 1-2 to FAST
1 x 100 swim free br3 STRONG neg split (or backstroke)
No rest between sets.
Rounds 1-3, intervals (for both 75's & 100) are 1:20/1:15/1:10- by round
Rounds 4-6, intervals are 1:15/1:10/1:05- giddy up on the end here!
1:00 rest, check HR & get water
AMRAP...(at least 3 rounds, 4 or 5 would be better)
2 x 250 swim-
#1, long & strong free br3 (or back)
#2- 100 swim IM, 150 swim free br3 (or back) w/BIG kick on last 75
1 x 300 swim for time, all 3 should be a quality effort, #3 is from a dive, RACE!
1st round, 250's are @ 3:30
2nd round, 250's are @ 3:20
3rd round, 250's are @ 3:10 (@ 3:15 if needed)
If there is time, finish up with your choice of:
A)
5 x 50's swim IM order by 25's (1-4), and #5 is kick FAST for time- all @ same interval
Start with 5 @ :55, then 5 @ :50, then :45, then :40- if anybody can go 5 @ :35, you get to get out!
B)
With fins, AMRAP...
100's @ 1:40-
25 FAST UDK, 25 swim FAST, 25 drill, 25 swim FAST
Go 3 free, 3 NO FREE
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, RACE DAY tomorrow, and the holiday schedule starts on Monday (next week is at CM each morning). Have a great day!
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