1 x 600-300/200/100
1:00 rest
Make sure you have your "Best/least-best/differently or better" talk today
4 x 200 @ 3:30-
100, drill/kick by 25's
100, swim/kick by 25's
Go 2 free/2 no free
Check HR
1:00 rest
12 x 50 (odds/evens) as follows-
1) swim fly/back by 25's @ :50*, fast turn
2) swim strong/even free br3 or 4/2 @ :40
3) swim back/breast by 25's @ :50*, fast turn
4) swim free as above @ :40
No rest between sets of 4
*50's IM are @ :45 the 2nd time through, then @ :40 the 3rd time through
After #12, check HR
1:00 rest
4* times through:
4 x 50 swim/kick by 25's @ :50, desc 1-4 (MRS)
1 x 150 @ 2:00 swim free (or back), go 75 long & strong/75 add kick
1 x 150 @ 3:00-
50 kick max effort w/bds
100 swim free w/max kick (think the end of the 400 IM)
1 x 200 kick w/bds @ 4:00 as follows:
125 straight kick for time @ 2:30, get time
3 x 25 kick @ :10 rest (all max), all @ 1:30- add to 125 for 200 total
*After 1st rd, 2 x 300 swim free (or back) @ :20 rest, desc 1-2, get times
*After 2nd rd, 2 x 250 swim free (or back, but same as 300's) @ :20 rest, desc
*After 3rd rd, 2 x 200 swim (same) @ :20 rest, desc
*After 4th rd, 2 x 150 swim (same) @ :20 rest, desc
*Get times for the 300's; 250's in 2nd rd must start faster (per 50) then 2nd 300
Finish up with...
AMRAP-
100's "disappearing IM" @ 1:30-
1) 25 dolph kick wbds, 75 swim back-breast-free
2) 25 swim fly/50 kick wbds free-breast/25 swim free
3) 25 swim fly/75 kick IM (dolphin kick-breast kick-free kick by 25's)
4) all kick free fast for time
No additional rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW tonight and thank your parents for driving you to workout today. Get excited to race this coming weekend. Have a great day!
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