1:00 rest
Everybody together:
3 x 200 @ 2:50/2:40/2:30
4 x 150 @ 2:10- various
12 x 50 @ :55 swim IM order-
desc 1-3's to fast, focus on turns throughout
Check HR/1:00 rest
Everybody racing tomorrow at Akron-
Speedset:
16 x 50 @ 1:30 in rounds of 4 (1-3 from a dive)-
1) 20y swim fast/30y drill
2) 30y swim fast/20y drill
3) all swim fast, get time
4) all drill
Change strokes by round
After #16...
150 choice/skulling by 25's
1:00 rest
24 x 25 @ :40 in 4's:
1) half swim max effort, half drill
2) half drill, half swim max effort
3) all swim max effort
4) all drill
Change strokes by rounds of 4
1:00 rest
With fins,
6 rounds of (odd rounds backstroke, even rounds choice):
4 x 25 drill @ :30 (focus on "tempo" for backstroke w/sit & spin drill)
1 x 50 swim fast @ 1:00
Check HR/fins off
Finish up with...
600 pull w/choice equipment-
Desc 100's (1-3), 50's (1-3) or go 100 smooth/50 move
Check HR
Anybody NOT racing in Akron-
3* times through:
3 x 100 swim free br3 or 4/2 desc 1-3 to what you can @ 1:30
2 x 100 swim free strong & even @ 1:25
1 x 100 swim free just make it- but not sloppy @ 1:20
Check HR/out & back easy
1 x 100 swim free long & strong @ 1:30
2 x 100 swim free strong & even @ 1:25
3 x 100 swim free just make it @ 1:20
Check HR/easy choice to the far end...
1 x 75** race IM from a dive
150 kick on back/choice between rounds
1:00 rest
*intervals in 2nd rd are 1:25/1:20/1:15 (twice); in 3rd rd go 1:20/1:15/1:10
**IM in rd2 is 125 from a dive (go 50 of main race stroke); in 3rd rd go175, goal is 200 IM goal time
Finish up with...
600 pull w/shnorkel & choice equip, go 100 smooth/50 move
Warmdown if needed before you get out. Be sure to thank your parents for getting you to workout this morning, get excited to race tomorrow at Akron. Have a great day!
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