1:00 rest
With fins, 3x:
2 x 75 dr-k-dr by 25's @ 1:15
1 x 50, go swim build/:05r/fast udk on stomach (only 1 breath) @ 1:00
Go free/no free/choice by round
Check HR after each round
After 3rd round, take fins off & get right into...
1 x 150 swim (build)/kick on back by 25's, desc 50's
:15 rest...
4 x 50 swim IM order by 25's @ :50, fast turns throughout
1 x 150, go kick on back/choice/skulling by 25's (2x), don't rush the skulling
:15 rest...
4 x 50 swim IM order by 25's @ :45, race pace turns
Check HR/50 easy
1:00 rest
3 times through:
4 x 100 no free @ 1:45 as follows:
1, go 75 swim (one stroke)/25 kick on back
2, go 50 swim (same stroke)/50 kick on back
3, swim strong/even free br3 or 4/2 @ 1:20
4, go 25 swim (same stroke as #'s 1&2)/75 kick on back
3 x 50 swim free br3 or 4/2 (pick one), desc 1-3 @ :45/:35/:45
3* x 100 swim free br3 or 4/2 strong/even free @ 1:20*
1 x 125 swim giddyup free br3 or 4/2 for time
Check HR after each 125, then easy back down to the other end
1:00 rest between rounds
NOTES:
Change stroke for the 100's (4 x 100 no free @ 1:45) from round to round;
*in Rd2 go 5 x 100 @ 1:15; in Rd3 go 7 x 100 @ 1:10
After 3rd round, go 1 x 125 kick/choice by 25's; then...
Finish up with:
AMRAP-
4 x 15y sprints from a dive- max effort here, get times & figure avg
1 x 35y race from a dive- how close can you get to your avg 15y time (x2) +:02???
Check HR, then easy back to the blocks
Warmdown a bit before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for driving you to workout today and get excited to race the 1000 this coming Saturday at SF. Have a great day!
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