1:00 rest
2 rounds:
3 x 50 drill/kick on back by 25's @ 1:00, focus on fast udk's
4 x 25 power drill @ :35 (same stroke as 50's)
3 x 100 @ 1:45- go swim/kick wbds by 50's, desc 1-3 (same stroke as 50's)
4 x 25 swim (same stroke)-
odds, go 15y swim fast/10y swim smooth
evens, all swim max effort
Check HR after each round
Go 1st round free, 2nd round no free
3 times through:
1 x 100 swim strong/even free (75), last 25 fast udk from a dive @ 1:30
1 x 100 @ 1:30 swim free br3 or 4/2, except go 25 in 4th best stroke in the "IM* spot"
*if fly is your 4th best stroke, go 25 fly/75 free;
if back is your 4th best stroke, go 25 free/25 back/50 free
if breast is your 4th best stroke, go 50 free/25 breast/25 free
1 x 300 swim free br3 or 4/2- get time & desc 1-3 to giddyup
Check HR after each 300, then out/back easy
LONG SWIM-
3 times through, uninterrupted:
250 alternate sw/k by 50's (reverse IM order by round), kick on back
150 swim free, strong/even effort, get time
250 alternate kick wbds/swim free by 50's, desc 50's kick to fast
150 swim free faster- giddyup here, yo! (check time, then continue into next round)
If there is time, finish up with...
25's from a dive- fast to 15y mark, get time
Change stroke after every 4
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. Get excited to race the 1000 on Saturday Morning, have a great day!
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