1:00 rest
2x:
4 x 75 @ 1:20- go drill/kick/drill by 25's
2 x 125 alternating swim/kick by 25's, swim 25's get faster 1-3
4 x 25 swim @ :35, except #3 is fast udk (1 breath) @ :25
#1- 200 setup
#2- max effort
#3- fast udk
#4- max effort
Check HR
Go 1st rd free, 2nd rd MRS (no free)
After 2nd rd...
150- kick/skulling by 25's
9 x 100 swim in sets of 3 as follows:
1- swim 25 in MRS (build)/75 swim strong & even free br3 or 4/2 @ 1:25
2- swim strong & even free br3 or 4/2, except 3rd 25 is max effort in MRS, @ 1:25
3- swim free br3 or 4/2 @ 1:10 (think finishing speed for 400 IM)
:30 rest after #3, check HR; no rest between 6 & 7
1:00 rest/Check HR, then 100 easy
1 x 600 pull free w/shnorkel/buoy & choice equipment-
By 200's, go...
150 smooth/50 move
100 smooth/100 move
50 smooth/150 move
Check HR, 1:00 rest
3 options today...
MRS 200 GP-
4* rounds of:
2 x 25 drill @ :40
4 x 50 swim MRS at 200 goal pace @ 1:00
1 x 50- go 25 swim max effort/hop out/25 fast udk from a dive
Check HR/50 easy
1:00 rest
2 x 25 drill @ :40
3 x 25 swim MRS at 200 set up @ :40
2 x 50 swim MRS at 200 goal pace @ :10 rest
Get out...
1 x 25 race MRS from a dive
Check HR/150 easy kick-skulling by 25's
1:00 rest
*Note- in the 2nd & 4th fourth rounds, instead of going the 2 x 25/3 x 25/2 x 50 gp, instead go...
2 x 25 drill @ :40
1 x 25 swim MRS 200 set up @ :40
3 x 50 swim MRS at 200 goal pace @ :10 rest
1 x 25 race MRS from a dive
Check HR/150 easy kick/skulling by 25's
1:00 rest
DISTANCE SET-
3* rounds of:
2 x 400 swim free @ :20 rest-
1) go 200 swim free strong/even, then 2 x 100 IM swim desc 1-2
2) go 200 swim IM (2 x 100) strong/even, then 200 free swim desc 100's 1-2
6 x 50 swim at mile goal pace @ :50
1 x 25 easy choice @ :30
1 x 75 swim free at faster than pace ("FTP")
Check HR/50 easy
4 x 75 swim at mile goal pace @ 1:10
1 x 50 swim FTP
Check HR/100 easy choice
1:00 rest
*Note- in 2nd rd, 50's gp are @ :45 and 75's gp are @ 1:05)
IM SET-
3* rounds of:
3 x 100 swim IM (last 25 kick free on back) desc 1-3 @ 1:35
1 x 150 swim strong/even free br3 or 4/2 @ 1:40, get time
Check HR/50 easy
1:00 rest
2 x 150 @ 4:00 swim IM-
1) go 25 fly/:10 rest/50 fly-back/:10 rest/75 back-breast-breast (by 25's), get time/Check HR
2) swim from a dive (25 fly/50 back/50 breast/25 free), get time; can you match 1st 150 time?
1 x 150 swim free as above, faster, get time
Check HR/100 easy
1 x 300* race IM (75 of each) from a dive
Get time/check HR
300 pull free w/shnorkel & buoy (go 100 smooth/100 move/100 smooth)
Check HR/1:00 rest
*NOTE- in 3rd rd, the 300 swim IM is 4 x 75 swim IM (fly-back-breast by 25's) race @ :20 rest
Warmdown with 12 x 50 @ :10 rest as follows:
2- drill/kick on back by 25's
2- pull long, smooth free with choice equip
Do an excellent job with your HW today, be sure to thank your parents for driving you to workout today. Tomorrow will be at Cornell, probably a long swim. Have a great day!
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