1:00 rest
With buoys & shnorkels, 3 times through:
2 x 25 @ :35, ra2 la2 free drill with light kick
2 x 25 @ :35, ra2 la2 free drill with big kick
1 x 50 @ 1:20, kick only- hold buoy out front
1 x 50 swim free, go light kick/big kick by 25's get time (desc 1-3)
Check HR after each round
1:00 rest after Rd3, take equip off & go 50 easy on back
250 swim free (50 ra2 la2 drill/200 swim go 150 smooth & 50 add BFK)
5 x 50 swim IM order by 25's @ :55, fast turns & breakouts
250 swim free (ra2 la2 drill/200 swim go 125 smooth & 75 add BFK)
4 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-4, focus on kick
250 swim free (50 ra2 la2 drill/200 swim go 100 smooth & 100 add BFK)
3 x 50 swim in MRS @ :55, desc 1-3 to max effort
Check HR, then get right into...
150 drill MRS/skulling by 25's
1:00 rest
All 50's & 25's in MRS (no free)...
2x:
150 swim free br3 or 4/2 @ 2:10
50 swim in MRS at 200 goal pace @ :50
2 x 25 stroke drill (same stroke as 50 swim gp) @ :10 rest
1:00 rest between rounds
2x:
150 swim free as above, except go 75/75 @ 2:05
2 x 50 swim MRS at 200 goal pace @ :50
2 x 25 stroke drill MRS @ :10 rest
1:00 rest between rounds
2x:
150 swim free as above (75/75) @ 2:00
3 x 50 swim in MRS at 200 goal pace @ :50 (let's try :10 rest in 2nd rd)
2 x 25 stroke drill MRS @ :10 rest
1:00 rest between rounds
MYSTERY SET-
300- go 200 pull choice equip, then 100 drill/choice by 25's in MRS
1:00 rest, then...
1 x 75 race from a dive in MRS (same stroke as 50's gp above), get time
Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout this morning. REMEMBER, if you have any special requests for your events at AMS Champs, let me know by 5p this afternoon. Alos, we are OUTDOORS tomorrow at Alameda, get excited for LCM. Have a great day!
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