1:00 rest
2x:
3 x 125 @ 2:10- go 50 ra2 la2 free drill/25 kick free on side/50 drill no free
3 x 75 @ 1:30- go swim build/kick fast on back/skulling by 25's
No rest between rounds
Go 1st round all free; 2nd round go no free on 75's
Check HR after 2nd round, then 50 easy on back
1:00 rest
3 times through:
3 x 75 @ 1:20- go 25 kick max wbds/50 swim choice (desc 50 1-3)
1 x 75 kick max effort w/boards @ 1:40
Check HR, stay on interval
6 x 25 kick max effort w/boards @ :35* (*gets :05 faster by round)
:15 extra rest after #6...
150 swim free or back, get time-
Go 100 smooth/50 add kick in round 1; then 75/75 in rd2; then 50/100 in rd3
Check HR after each round
Finish up with...
AMRAP*-
6 x 50 pull free w/buoy & choice equip (no shnorkel); go 2 each br 3/5, 3/7, 3/9
*We'll start our "Best/least-best/Differently or Better talks while you're doing your pulling
Warmdown a 150 before you get out (choice/kick on back by 25's). Do an excellent job with your exams this week, be sure to thank your parents for getting you to workout today and take good care of yourself away from the pool. Have a great day!
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