1:00 rest
With fins, 2 sets of:
2 x 50 drill choice @ 1:00
2 x 50 kick @ :50- 1/2 of each 25 is FAST UDK
4 x 25 choice backstroke drill @ :35 (go sit & spin backstroke drill in 2nd round)
No rest between sets.
After 2nd set, check HR, then take off fins and continue right into...
1 x 350 backstroke as follows:
odd 50's- swim backstroke w/FAST TURNS
even 50's- choice backstroke drill
1:00 rest, check HR again
3 rounds of:
6 x 50 swim @ :55*
Odd 50's are neg split backstroke
Even 50's are swim back/breast by 25's
1 x 75 swim back/breast/free by 25's @ 1:10
1 x 75 swim 50 backstroke/25 breaststroke @ 1:10
1 x 75 swim all backstroke FAST for time- get time, check HR
1:00 rest after each round, come back to starting end if you'd like
NOTE: 75's stay on the same 1:10 throughout all three sets; 50's get :05 faster by round (you can go a 4th round @ :40 if you're feeling DARING).
Alternate intervals: you can start the 50's @ 1:00 (and get :05 faster by round) and then go 75's @ 1:15 if needed.
Finish up with...
AMRAP:
1 x 250 @ 4:00 (@ 4:30 if needed)-
100 swim IM, smooth & long
50 drill (fly, back or breast only)
100 IM swim FAST
5 x 50 swim/kick by 25's NO FREE @ :50, desc 1-4 to giddyup! (#4 is swim all free @ :35, JMI)
Check HR after each round, then 1:00 rest (not more than 1:00 rest between rounds)
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYLANDS. Remember, workout tomorrow for the St. James group is at CM, 4:30-6:30p. Have a great day!
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