1:00 rest
With fins, 3 rounds of:
1 x 150 @ 2:45, go drill-kick-drill by 50's
1* x 50 swim build to fast @ 1:00
*add 1 x 50 in each round (same stroke as 150)
After 3rd round, stay at deep end & move to the dive well...
In groups of 3-
One person goes fast udk to the far end of dive well/gets out/dives back in to return (udk);
other two people are doing fast VDK with hands & elbows out of the water
2 rounds of 3 times through
Return to start end and take fins off & get right into...
1 x 400- 100 swim choice/100 drill-choice by 25's in MRS
1:00 rest
3* times through:
7 x 50, odds & evens as follows-
odds, swim long & strong free br3 or 4/2 @ :50
evens, swim IM order by round as follows-
#2, go 15m swim fast/35m drill
#4, go 30m swim fast/20m drill
#6, go all 50m swim fast
After #7, get out for...
150 race IM from a dive, get time
1:00 rest between rounds
*Rd1, even 50's are breaststroke
*Rd2, even 50's are backstroke
*Rd3, even 50's are butterfly
Finish up with...
With fins,
AMRAP-
2 x 50 stroke drill @ 1:10 (last 15m fast udk)
2 x out & backs @ 1:10 (same stroke as 50's drill)-
go max effort udk to 15m/fast vdk for :08/max effort SYFO back to the wall
Go 2 rounds free, 2 rounds no free, 2 rounds choice
Warmdown a 150 before you get out (25 choice/25 skulling). Be sure to thank your parents for getting you to workout this morning. Wear your sunscreen today if you have to be outside and have your water bottle with you all day, sip every ten minutes. Tomorrow back at SV, have a great day!
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