1:00 rest
3 rounds of:
2 x 50 drill @ 1:00
2 x out & backs @ :40 (2nd @ :25)- all FAST UDK
2 x 75 sw-k-sw by 25's @ 1:20, desc 1-2
1 x 200 swim, STRONG neg split (100 long & strong, add kick for 2nd 100)
Check HR & rotate 1 spot after each round
2 rounds of:
1 x 125 swim free br3 @ 1:45 (@ 1:35 in 2nd round)
1 x 75 swim IM @ 1:15
2x: {1 x 50 swim free br3 @ :50/:45 (@ :45/:40 in 2nd round)
{1 x 50 swim primary stroke NO FREE @ :50/:45 (@ :45/:40 in 2nd round)
{1 x 50 kick w/boards @ :50/:45 (@ :45/:40 in 2nd round)
Check HR & rotate one spot after each round
DISTANCE- LONG SWIM
3 times through:
250 swim/drill by 50's, NO FREE- desc the 50's swim (even 50's are drill)
600 pull free w/shnorkel & choice equip, get time & desc 1-3
Check HR after 3rd round
STROKE GROUPS-
8 rounds of:
2 x 50 swim choice @ :50
1 x 75 swim primary stroke @ 1:20- get time, desc 1-8
No rest between rounds, check HR after he 75 as you go through the 8 rounds
With fins (everybody), finish up with:
9 x 150 swim desc 1-3's to FAST (free/primary NO FREE/choice, by 3's)
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, workout is at CM on Friday, and no workouts this weekend, because everybody is racing. Have a great day!
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