1:00 rest
2*x:
2 x 125 @ 2:10-
50 drill/swim by 25's
25 udk on side (be UNDERwater, one breath only)
50 drill/swim by 25's
3 x 50 swim/kick by 50's @ :50, desc 1-3 (go rd2 @ :55)
Check HR after each round
Check HR after each round
*Rd2 is in MRS (no free)
After rd2, :30 rest, then...
5 x 75 swim free br3 or 4/2 as follows:
Desc 1-5 to what you can
odds @ 1:05 (or @ 1:15)
evens @ :55 (or @ 1:05)
Get out for ...
1 x 25 race from a dive, max effort- no free
Check HR, then...
150 choice/skulling by 25's
1:00 rest
3 rounds of:
3 x 100 swim free br3 or 4/2 @ 1:25- go 50 smooth/50 add kick
1 x 125 swim IM (last 25 is kick udk, max effort)
Get out...
1 x 75 race free, get time
Check HR/out & back easy
1:00 rest between rounds
3 rounds of:
3 x 100 swim free, except go 25 IM order (#1 is 25 fly/75 free; #2 is backstroke on 2nd 25, etc)
go @ 1:30 or 1:40
1 x 125 swim free (75/50) @ 1:30 (or @ 1:40)
Hop out for...
1 x 75 swim IM from a dive, RACE
Check HR/out & back easy
1:00 rest between rounds
Warmdown a 150 before you get out (drill/kick on back by 25's). Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Tomorrow we'll talk about all things "Main Race Stroke" (MRS), your best stroke other than freestyle. Have a great day!
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