1:00 rest
6 rounds of:
100 @ 1:40- go drill/kick/drill/fast udk by 25's
75 @ 1:10- go swim/kick/swim faster (same stroke as 100)
No rest between rounds
Go 2 rounds each of free/MRS (no free)/choice
Check HR after last round, then...
2x:
3 x 50 swim IM order by 25's @ :50, fast turns throughout
3 x 50 swim/kick by 25's in MRS (no free) @ :50, desc 1-3
3 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time (faster avg in Rd2)
No rest between rounds
Check HR after Rd2, then 50 easy
1:00 rest
2 times through:
3 x 100 @ 1:25, go free/IM/free by 100's (free is strong/even); #3 faster than #1
1 x 150 swim free br3 or 4/2 @ 2:00, go 75 smooth & long/75 add kick & change gears
No rest between rounds, check HR after 2nd rd, then 50 easy
1:00 rest
2 rounds:
3 x 125 @ 1:40, swim free (75/50), #2 is swim IM (50 free on end)
1 x 75 swim fast IM @ 1:40
No rest between rounds
Check HR after Rd2/50 easy
1:00 rest
6 x 75 swim odds/evens as follows:
odds, swim free br3 or 4/2 @ :55- JMI, but nothing sloppy
evens, swim IM (no free) @ 1:05, desc 1-3 to what you can
Right into...
2x{2 x 150 swim free @ 1:55, go 75/75
{1 x 175 swim free @ 2:10- goal is 200 free goal time or faster
No rest between Rd1&2
Check HR after Rd2, then 50 easy
1:00 rest
6 x 75 odds/evens as above, then right into...
5x {125 swim free br3 or 4/2 @ 1:40- go 75 smooth & long/50 add kick & change gears
{75 swim fast freebr3 or 4/2 @ 1:00- get after it here
No rest between rounds, check HR after 5th round
Warmdown at least 1 x 150 choice/skulling by 25's before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Get excited to race this weekend right here at the MOON. Have a great day!
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