1:00 rest
15 x 50 in sets of 3 as follows-
1, drill/swim by 25's @ :55
2, swim/kick by 25's @ :50
3, all kick on back @ :45
Go 1-6 free; 7-12 in MRS (no free); 13-15 choice (only one stroke)
Check HR after #15
With fins:
10* x 25 stroke drill in MRS (no free) @ :35
*3/5/7 are fast udk on stomach @ :20
Check HR, then take fins off and get right into...
150 choice drill in MRS/skulling by 25's
1:00 rest
3x:
100 @ 1:40- go 25 swim MRS build/50 kick/25 swim MRS fast FAD
100 swim strong/even free br3 or 4/2 @ 1:15
100 @ 1:40 as above (#1), faster
250* swim free (or back), get time/desc 1-3 to what you can
*go 150/100 in rd1; then 125/125 in rd2 and 100/150 in rd3
Check HR after each 250, then out & back easy
After 3rd round...
100- drill/kick/drill/skulling by 25's
1:00 rest
9 rounds of:
100 swim free br3 or 4/2 @ 1:10 (@ 1:20 if needed); JMI, but nothing sloppy
2 x 50 swim at 200 goal pace @ :45 (every 3rd rd @ :10 rest)
1 x 25 race max effort same stroke as 50's gp, think "finishing speed"
Check HR then 25 easy choice
Sip water/out & back easy between rounds
After every 3rd round, get right into...
1 x 400- 150 pull/100 choice drill/kick in MRS/150 pull diff equip
1:00 rest
For the 50's goal pace, go rds1-3 in MRS (no free), rds 4-6 choice, rds 7-9 free
Warmdown a 250 before you get out (odd 50's on back/even 50's choice drill). Don't forget to do your HW this weekend, and remember we're still on the "holiday schedule" on Monday (SF @ 10a or Cornell @ 5:30p). Thank your parents for driving you all over the place over the holiday weekend. Have a great day!
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