1:00 rest
It's Pearl Harbor Day today, take a moment to google this day, in 1941, "a day that will live in infamy."
2 sets of:
3 x 125 @ 2:00- 50 fist free drill br3, 75 dr-k-dr by 25's NO FREE
2 x 75 kick on back desc 1-2 to something JUICY @ 1:30
No rest between sets, check HR after 2nd set, then 1:00 rest
3 times through:
1 x 150 @ 2:40- swim/drill by 25's- build the 25 swim to RACE PACE TURN
5 x 50 @ :50 as follows:
1-3, sw/kick by 25's desc 1-3 to giddyup
#4- all swim free br3 @ :35, make the interval
#5- all kick FAST for time w/boards
:30 rest after 1st set, no rest between 2nd & 3rd set
Check HR after 3rd set, then 1:00 rest
Everybody does this together:
5x-
1 x 150 @ 2:45- sw/k by 25's desc the 50's 1-3, NO FREE
1 x 400* swim free br3 @ 5:15^
1 x 250 pull free desc 1-5 to something smoking fast; shnorkel & choice equip, #5 is FAST
1:00 rest between rounds, check HR & get water
*400 is 8 x 50 swim neg split@ :45 in even rounds, except #'s 3, 5 & 7 are @ :35
^go @ 5:00 in 3rd round and @ 4:45 in 5th round
Warmdown a bit before you get out & do an excellent job in school today- and with your DRYLANDS! Be sure to check the schedule for the weekend, it's different (MAKO MEET). Have a great day!
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