1:00 rest
MEET WARMUP, then...
With fins, fly strokework (25's drill & 50's swim/kick)
SPEEDSET-
16 x 50 @ 1:30 (20/30, 30/20, all fast, all drill by 50's, x4), 1-3 from a dive
Change strokes after every 4 x 50's
Check HR after each fast 50
Pulling, 2 rounds:
350/250/150, all @ :20 rest (avg pace per 50 gets faster)
Change equip from rd1 to rd2
With fins, finish up with...
24 x 25 @ :40 in sets of 4 (fast/ez, ez/fast, all drill, all fast by 25's)
Change strokes after every 8 x 25; then...
Your choice:
Freestyle, go 3 x 150 swim desc 1-3 to max effort @ 2:20
non-free, go 6 x 75 swim desc 1-3/4-6 @ 1:30 to max effort
Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today, and maybe hold off on the candy until after the meet this weekend...just saying. Have a great day!
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