1:00 rest
With fins, 4 rounds:
1 x 25 drill @ :30
1 x 50 kick @ :50- go 25 choice/hand touch/25 fast udk on stomach
1 x 25 swim fast @ :20 (same stroke as 25 drill)
No rest between rounds
Go free in odd rounds/no free in even rounds
After 4th round, check HR then fins off...
150 kick- go wbds/on back/wbds faster by 50's
1:00 rest
18 x 50 in sets of 3 as follows-
1-2, swim IM order by 25's (no free) @ :50, fast turns throughout
#3, swim freestyle br3 or 4/2 @ :50/:45/:40/:35/:30/:25 by round- don't get sloppy on faster intervals!
No rest between rounds; check HR after #18, then...
100 easy choice/kick by 25's
1:00 rest
1 x 350 swim free br3 or 4/2 (pick one)- go 200 strong/even then last 150 add kick & go
5 x 50 swim at 1000 goal pace @ :50
1 x 75 swim faster than goal pace, check HR
25 easy choice
4 x 75 swim at 1000 goal pace @ 1:10
1 x 50 swim faster than goal pace
Check HR/50 easy
1:00 rest
1 x 250 swim free as above, go go 150 strong/even, 100 add kick & go (faster than 350 per 50)
5 x 50 swim at 1000 goal pace @ :45
1 x 75 swim faster than goal pace, check HR
25 easy
4 x 75 swim at 1000 goal pace @ 1:05
1 x 50 swim faster than goal pace
Check HR/50 easy
1:00 rest
1 x 150 swim free as above, go 100 strong/even, last 50 add kick & go (faster than 250 per 50)
5 x 50 swim at 1000 goal pace @ :40
1 x 75 swim faster than goal pace, check HR
25 easy
4 x 75 swim at 1000 goal pace @ 1:00
1 x 50 swim faster than goal pace
Check HR/50 easy
Finish up with...
1 x 450 pull free w/shnorkel/buoy & choice equip, paddles if you'd like
go 100 cruise/50 move, then 75/75, then 50/100 (by 150's)
Check HR/50 easy
1:00 rest
1 x 150 race from a dive, goal is faster than 150 avg goal pace of 1000 goal time.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, thank your parents for driving you to workout today and get excited to race the 1000 this Saturday at workout. Have a great day!
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