1:00 rest
With fins, 3 rounds of:
2 x 50 drill/kick by 25's @ 1:00
2 x 25 @ :30-
#1, 10y fast udk then swim build to race
#2, 15y fast udk then swim max effort
1 x 50 kick fast on back @ :30
No rest between rounds
Go 1 round each of free/MRS (no free)/choice
Check HR after 3rd round, then fins off/50 easy
3x:
3 x 100 @ 1:40/1:30/1:40
Odd 100's swim/kick by 50's desc 1-2
#2 is swim smooth & strong IM
2 x 150 swim free br3 or 4/2 @ 1:50 (#1)/2:10 (#2), desc 1-2
Check HR after 2nd 150, but no additional rest between rounds
After 3rd rd,
150 drill/skulling by 25's
1:00 rest
Two options today:
DISTANCE-
5 x 50 swim at goal pace @ :50
2 x 250 smooth- odd 50's swim no free (1 stroke)/even 50's kick on back (desc 1-2)
350 swim free (200/150), get time/HR
7 x 50 swim at goal pace @ :45
2 x 250 smooth, as above (diff stroke on swim), desc 1-2
450 swim free (250/200), get time/HR
9 x 50 swim at goal pace @ :40
2 x 250 smooth, as above (diff stroke on swim), desc 1-2
550 swim free (300/250), get time/HR
11 x 50 swim IM order by 25's
1-2 @ :50
#3 (and #6, #9) @ :40
Go immediately to the far end for...
1 x 175 race free from a dive, target 200 Free goal time
set = 4625
STROKE/IM-
9x:
3 x 25 stroke drill @ :40, except #2 is fast udk @ :20
75/50/75 swim free br3 or 4/2 @ :55/:35/:55, desc the 75's
4 x 25 race in MRS @ :45*/:25/:45*/:45*
vertical breaststroke kick at the wall until everyone finishes, then get out for...
100+ race from a dive
NOTE:
*25's race in rd2 @ :35, rd3 all @ :25
+100 fad in rd2 is 75, then 50 fad in rd3
set = 4050
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Back to Cornell tomorrow afternoon, have a great day!
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