1:00 rest
3 rounds of:
2 x 75 drill/kick/drill by 25's @ 1:20
3 x 50 @ :55 swim/kick by 25's, desc 1-3 to fast (same stroke as 75's)
Go free/no free/choice by round
Check HR, then...
9* x 100-
1-2, swim/kick by 50's desc 1-2 @ 1:40
#3, kick w/bds fast for time @ 2:00
*middle 3 x 100's:
swim strong/even free br3 or 4/2 @ 1:20, hold consistent avg
1-3, free
7-9, MRS (no free)
Check HR/50 easy
Pick one:
DISTANCE-
2 rounds of:
3 x 350 swim @ 5:00 (5:30)- go 200 smooth & strong/150 add kick & go (#2, 200 is swim IM)
Rd1- 8 x 50 swim at goal pace @ :50 (#8 is drill)/75 swim faster than gp
Rd2- 6 x 75 swim at goal pace @ 1:05 (1:10)/50 swim faster than gp
After Rd2...
1 x 450 pull free w/shnorkel & choice equip, 100 smooth/50 move
Finish up with...
1 x 175 race, target mile goal split
IM/Stroke-
3 rounds of:
5 x 125 swim-
odds, "slide IM" (50 of fly on #1, 50 of back on #3, 50 of breast on #3), @ 1:50 (2:00)
evens, strong/even free br3 or 4/2 @ 1:40 (1:50)
Check HR/out&back easy...
1 x 175 race IM (50 of each/25 kick on back), can you be faster than 200 IM goal time?
Check HR/100 easy choice
1:00 rest
SPRINTERS-
3 times through:
150 drill/choice by 25's @ 3:00
4 x 25 @ :40-
Rd1- 25 max effort, get time (2-4 swim smooth @ 2nd gear)
Rd2- 2 x 25 swim max effort (3-4 swim smooth @ 2nd gear)
Rd3- 3 x 25 swim max (#4 swim smooth @ 2nd gear)
Check HR, then right into...
6 x 50 swim long & strong @ :45 (:50)
25 easy to the start end...
1 x 50 race from a dive
Go free/MRS no free/choice, by round
With fins, everybody together finish up with...
150's swim @ 2:40 desc 1-3's to fast- race somebody your stroke
Warmdown a bit before you get out. Do an excellent job with your HW this weekend & thank your parents for driving you to workout this weekend. Have a great day!
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