1:00 rest
With shnorkels, all @ :10 rest-
6 x 50 choice drill/skulling by 25's
6 x 150 odds/evens as follows:
odds, 25 drill/50 swim (2x)
evens, 50 swim/25 kick (2x), desc 75's 1-2 to WYC
Check HR, then continue right into...
150 kick on back/choice drill no free by 25's
1:00 rest
3 times through:
3 x 50 swim strong & even free br3 or 4/2 @ :45, faster avg by round
3 x 75 swim (50)/kick (25) @ 1:20, desc 1-3 to fast; rev IM order by round (no free)
1 x 125 race IM from a dive, go 100* IM swim/25 kick free with boards @ 2:30
No rest between rounds
*IM is 25 fly-25 back-50 breast rd1; 25 fly-50 back-25 breast rd2; 50 fly-25 back-25 breast rd3
Check HR after each round
100 easy dr-k-dr-skulling by 25's after 3rd round
AMRAP-
2 x 100 @ 1:30 as follows:
1) 25 kick w/boards-75 swim strong & even free
2) 75 swim strong & even free-25 kick w/boards, faster
1 x 125 swim free (75-50_ @ 2:00, goal is to be under 1:30
4 x 50 swim in MRS at 200 goal pace @ :55 (3rd round @ :50)
1 x 25 race MRS (same stroke as 50's), faster than pace
Get out...
1 x 25 race udk from a dive
Check HR
1:00 rest between rounds
Warmdown with a 150 drill-kick choice on back by 25's before you get out. Enjoy your time off today but wear your sunscreen and have your water bottle with you. Tomorrow after the warmup we'll work on "skills" before you go. Have a great day!
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