1:00 rest
3 rounds of:
1 x 100 @ 1:45- dr/dr/k/dr by 25's
4 x 50 kick on back @ :55* (#3 is kick w/boards)
2 x 75 @ 1:20- 25 swim (build), 50 kick, desc 1-2
Go 2 rounds primary stroke, 1 round your choice
Check HR after 3rd round, then...
1 x 250- swim odd 50's desc 1-3; even 50's are drill
1:00 rest, check HR again
2 options today:
LONG SWIM-
3 times through:
300 swim desc 100's by effort (middle 100 is backstroke), 3rd 100 should be giddyup
150 IM- swim 100 IM, then 50 kick on back
After 3rd time through, get pulling equip & finish with...
450 pull free w/shnorkel & choice equip, desc 150's to all out FAST
Check HR
Finish up with...
AMRAP:
8 x 25 @ :40- two rounds of the usual
1 x 50 swim FAST for time @ :40
Change strokes after every 2 rounds
STROKE GROUPS:
4x through:
1 x 50 drill @ 1:00
5 x 50 sw/k by 25's @ :50, desc 1-4 (#4 is all kick)
1 x 75 swim free br3 @ :50
5 x 50 all kick @ :50, desc 1-4 (#4 is all swim choice @ :35)
1 x 100 swim choice @ 1:00- make interval
Check HR, then 1:00 rest
If there is time, finish up with:
AMRAP:
8 x 25 @ :40- two rounds of the usual
1 x 50 swim FAST for time @ :40
Change strokes after every 2 rounds
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Check your email tomorrow morning just in case the weather changes our plans for workout. Have a great day!
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