1:00 rest
3 times through:
3 x 75 @ 1:15, drill/kick/drill by 25's
1 x 125 @ 2:15-
go kick/swim smooth/kick faster/swim strong/kick fastest by 25's
Check HR after each round
Go one round each of free/MRS (no free)/choice (only one stroke)
After 3rd round, put on paddles & fins
With paddles & fins:
8 x 25 breast pull free kick @ :35
Think about-
Wide press/sweep hands in front of body/fast acceleration to the front/get flat
1:00 rest
7 x 50 o/e as follows:
odds, swim strong/even free br3 or 4/2 @ :45
evens, swim breast/free by 25's @ :50, fast turns throughout
1 x 150 swim free br3 or 4/2, go 75 smooth & long/75 add kick, get time
:30 rest
9 x 50 o/e as follows:
odds, swim strong/even free as above @ :40
evens, swim IM order by 25's @ :50, focus on fast turns throughout
1 x 150 swim free as above (75/75), but faster
:30 rest
11 x 50 o/e as follows:
odds, swim free as above @ :35
evens, swim/kick by 25's in MRS (no free) @ :50
1 x 150 swim free as above, fastest of the day
Check HR, then get right into...
1 x 350 pull free w/buoy only-
Go odd 50's br3, even 50's br 5/7/9 by 50's (#2/4/6)
(DISTANCE, go 450 w/shnorkel, desc 150's)
Check HR again/1:00 rest
Three options today:
(all AMRAP)
SPRINTERS-
2 x 50 drill @ 1:00
4 x 25 swim max effort @ :45/:45/:25/:45 by 25's*
1 x 25 easy choice to the far end
1 x 75 race @ 2:00, same stroke as 25's
No additional rest between rounds
*intervals on the 25's go to :35 in 2nd rd, then @ :25 in 3rd rd (3rd 25 always @ :25)
Change stroke for 25's & 75 after 3 rounds (25's start over @ :45/:45/:25/:45 in 4th rd)
STROKE/IM-
2 x 75 @ 1:30- go drill/kick/drill by 25's
4 x 50 swim at 200 goal pace @ :55*
out/back easy @ :45, then...
1 x 75 swim for time: 25 (same stroke as 50's gp)/50 free
Check HR after each 75, but no additional rest between rounds
*interval for 50's gp in 2nd rd is :50, then 3rd rd is @ :10 rest
Change stroke for 50's gp after 3 rounds if you'd like (but go next 3 rounds w/that stroke)
DISTANCE-
1 x 250 swim free br3 or 4/2, go 150 smooth/100 add kick @ 3:15 (adjust if needed)
5 x 50 swim at mile goal pace @ :50, keep track of avg time
1 x 250 swim free as above, except go 100 smooth/150 add kick, @ 3:15 (adjust if needed)
5 x 50 swim at mile goal pace @ :10 rest, keep track of avg time
Check HR, then...
1 x 25 easy choice @ 1:00
1 x 75 swim free faster than goal pace, get time/check HR
1:00 rest between rounds
Warmdown at least 4 minutes before you get out. Do an excellent job on your HW tonight & thank your parents for driving you to workout today. Remember, we're down at South Fayette tomorrow from 3:45-6p. Get excited to race this weekend, have a great day!
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