1:00 rest
We weren't able to get in yesterday (filter issues at South Fayette), so today we'll do the breaststroke set I planned for yesterday, then get into the following:
6 x five-minute swims @ 1:00 rest, increase your effort 1-3's as follows-
1-3, everybody swims freestyle
4-6, your choice from the following options:
*straight swim backstroke;
*swim 100's IM;
*go 25 fly/75 free (or, if you'd prefer, go 25 fly/75 back);
*swim 50 breast/50 free
No matter what you choose for 4-6 (pick one & stick with it), increase your effort 1-3
Check HR after #'s 3 & 6
100 easy
If there is time, finish up with:
"Minus five" set as follows:
100 swim strong/even free br3 or 4/2 @ 1:40 (or @ 1:30, your choice)
100 swim as above, except 3rd 25 is breaststroke
100 swim as above, except 2nd 25 is backstroke
100 swim as above, except 1st 25 is fly (straight IM)
Check HR, then out & back easy @ 1:30
Next round of 100's (4 x 100 swum the same way) @ 1:35 or 1:25 ("minus five"), how low can you go?
Warmdown a bit before you get out. Enjoy your time off this weekend, but don't waste it...start your HW before Sunday Night, offer to help around the house- and be sure to thank your parents for getting you to workout all week. Be thinking about your goals for the SCY season so we can discuss them once we're back at MOON. Have a great day!
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