1:00 rest
3x:
1 x 125 @ 2:00-
50 drill/swim dps
25 kick on back
50 swim build/drill
4 x 25 swim (same stroke as 125), odds/evens as follows:
odds, build @ :35
evens, all fast @ :25
Rd1 can be choice, but rds2&3 should be in MRS (no free)
Check HR after rd3, then get right into...
300 (3 x 100 continuously)-
50 swim neg split
25 kick udk
25 swim FAD (same stroke as 1st 50)
Change strokes by 100's if you'd like
Check HR, then 1:00 rest
4 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time
75 swim- 25 in MRS build/50 choice
4 x 50 swim s/e free as above @ :40, faster avg
75 swim- 25 MRS build/25 choice/25 MRS fast
4 x 50 swim free as above, fastest avg of the set
75 swim in MRS, desc 3 x 25 to max effort
Check HR, then get right into...
150- drill MRS/choice by 25's
1:00 rest
Two choices today:
DISTANCE-
11 x 100 @ 1:20-
1-8, swim hold best average
Check HR
9-11, easy choice (can be done as 300)
11 x 100 @ 1:30-
1-8, swim as follows:
50 swim at mile goal pace
:10 rest
50 swim faster than goal pace
Check HR
9-11, easy choice
11 x 100 @ 1:40-
1-8, swim as follows:
75 swim at mile goal pace
:10 rest
25 swim faster than goal pace
Check HR
Warmdown as needed before you get out (right up until 5p), be sure to loosen up your legs as part of that warmdown.
STROKE GROUP-
4 rounds of:
100 swim free br3 or 4/2 @ 1:10- JMI, but nothing sloppy
2 x 50 swim at 200 goal pace in MRS @ :50 (no free), get HR after #2
50 drill in MRS @ 1:30
No additional rest between rounds
After 4th rd, go a 25 easy to the far end for...
75 race in MRS FAD
Check HR, then 200 easy
1:00 rest
4 rounds of:
100 swim free br3 or 4/2 @ 1:10- JMI, but not sloppy
2 x 50 swim at 200 goal pace in MRS @ :10 rest (no free), get HR after #2
50 drill in MRS
After 4th rd, go a 200 easy choice
1:00 rest
4 rounds of:
75 swim free br3 or 4/2 @ :55
50 swim at 200 goal pace in MRS (no free)
:10 rest, get out...
75 MRS from a dive, giddyup here!
Check HR then 100 easy choice
Warmdown as needed, but stay in the water (and moving) right up until 5p. Remember, we're down at SF tomorrow 4-6p, let me know if you need to get there at a different time. Thanks your parents for getting you to workout today, do an excellent job with your HW tonight and get excited for our RACE DAY tomorrow. Have a great day!
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