1:00 rest
3 rounds, all @ 1:20-
75 dr-dr-sw by 25's
75 dr-sw-sw by 25's
75 all swim, desc 25's 1-3 to WYC
No rest between rounds
Go free/no free/choice (one stroke only) by round
Check HR after 3rd round, then...
1 x 25 race udk, "NASCAR" style (everybody pushes off together!)
1:00 rest
3 rounds, all @ 1:20-
75 kick-sw-sw by 25's
75 kick-kick-sw by 25's
75 all kick fast for time
No rest between rounds
Go free/no free/choice (one stroke) by round; kick & swim are the same
Check HR after 3rd round, then...
1 x 25 udk race, "NASCAR" style as above
1:00 rest
12 x 25 @ :35/:40/:45/:10 rest as follows-
1-3, swim choice at "200 set up" @ :35
4-6, swim at 200 goal pace (same stroke as 1-3 above) @ :40
7-9, swim max effort @ :45 (same stroke)
10-12, swim max effort @ :10 rest
Check HR, then get right into...
1 x 300- 200 pull free w/choice equip, then 100 drill-kick-drill-skulling by 25's
1:00 rest
3 times through:
6 x 100 odds/evens as follows-
odds @ 1:25*, swim 25 no free (same for all 6)/75 choice
evens @ 1:45, kick 75 on back/25 udk from a dive
1 x 175 swim free br3 or 4/2, get time & desc 1-3 to max effort, start at 85% effort
*can change stroke on 25 swim no free in Rd2; Rd3 odds are swim free 75/25 @ 1:20
Check HR after each round, then 50 easy
Work on starts until 8:30a
Warmdown as needed before you go. Be sure to thank your parents for getting you to workout this morning; also, spend some time this coming weekend working on any Summer school assignments you have- August is right around the corner and you don't want to rush through those projects. Tomorrow we're outside at Alameda, have a great day!
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