1:00 rest
Meet Warmup...
4 x 75 @ 1:20, drill-kick-drill by 25's
4 x 50 swim/kick by 25's @ :50, desc 1-4 (same stroke as 75's)
3 x 100 swim free br3 or 4/2 @ 1:25- all strong/even, get avg time
8 x 25 @ :35 in MRS-
odds, stroke drill
evens, swim fast (same stroke as 25's drill)
Check HR, then 100 easy
4 x 50 swim at 200 goal pace @ 1:00- same stroke as 25's
3 x 100 swim strong/even free br 3 or 4/2 @ 1:20, faster avg than 100's above
Check HR again, then 75 easy
3 x 25 from a dive
With fins,
24 x 25 @ :40- "the usual" in sets of 4
odd rounds free/even rounds no free (one stroke only for all four 25's)
Finish up with...
350 pull free br3 (odd 50's)/7 (even 50's)
Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited to race in Akron this weekend. Have a great day!
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