1:00 rest
With buoys & shnorkels-
4 x 75 @ 1:30, go 50 ra2 la2 free drill, then 25 kick free head down (hold buoy out front)
4 x 50 swim free w/shnorkel, go @ :50/:40/:50/:35 (or, @ :55/:45/:55/:40), by 50's
4 x 75 dr-k-dr by 25's in MRS no free @ 1:30 (no equip)
Check HR, then 1:00 rest
1 x 450, by 150's as follows-
150 pull free w/choice equip, get time
150 sw/k by 25's in MRS no free, desc 50's 1-3 to WYC
150 pull free w/choice equip, faster than 1st 150 pull
:30 rest
1 x 450, by 150's as follows-
150 in MRS no free (50 sw/25 kick), 2nd 75 faster than 1st 75
150 drill/skulling by 25's, no free on skulling
150 in MRS (same stroke as 1st 150), go sw-k-sw max by 25's
Check HR, then 1:00 rest
3 times through:
3 x 75 swim-k-swim faster by 25's @ 1:20, desc 1-3 IM order by round (or, @ 1:30)
1 x 175 modified IM fast as follows-
25 sw fly
50 sw back
50 sw breast
50 kick free w/bds
Get time, check HR, then right into...
2 x 100 swim free br3 or 4/2 at 2nd gear @ 1:20 (or, @ 1:30)
Check HR again, then 1:00 rest between rounds
With fins, finish up with...
AMRAP-
4 x 25 swim max effort @ :30 (3rd 25 always @ :20)
:15 extra rest after #4, then...
1 x 50 race- go udk on stomach/swim by 25's, same stroke as 25's (all @ 1:30)
No rest between rounds
Go odd rounds choice stroke (only one stroke), even rounds 4th best stroke no free
Warmdown a 150 before you get out (kick on back/choice by 25's). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Two hours in the water tomorrow, be ready to work. Have a great day!
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