1:00 rest
After warmup...
LONG SWIM-
3 times through:
150 swim free (100/50, then 75/75 and 50/100 in 3rd rd)
150 swim/kick by 25's in MRS (desc 50's 1-3)
200 swim IM (smooth, strong)- last 50 kick on back & desc 1-3, get time
50 kick fast for time w/bds
Check HR after 3rd rd
1:00 rest
With fins:
3 x 150 swim free br3 or 4/2 desc 1-3 @ 2:40
4 x 25 race hold best avg @ :45
3 x 75 swim MRS @ 1:40 desc 1-3 to max effort
4 x 25 race hold best avg @ :35 (same stroke as first round of 4 x 25)
3 x 50 @ 1:10- 25 udk lungbuster/swim choice (one stroke), all fast
4 x 25 race hold best avg @ :25 (same stroke)
Finish up with...
24 x 50 in sets of 8
1-2, swim IM by 25's (no free) @ :55, fast turns
3-4, swim/kick by 25's in MRS (no free) @ :50, desc 1-2
5-6, swim free br3 or 4/2- strong, even @ :45
7-8, swim free as above @ :40, faster avg
Work on starts before you go.
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 this weekend. Tomorrow back at MOON. Have a great day!
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