1:00 rest
3 x 300-
200 various/100 kick wbds (desc 100 kick 1-3) as follows:
#1, 200 is drill/swim by 50's
#2, 200 is swim smooth/25 drill/50 swim faster/25 drill/50 swim fastest
#3, 200 is 25 drill/50 swim (fast-easy by 25's)/25 fast udk (twice)
Check HR, then...
5 rounds:
25 choice swim at 200 setup @ :25
50 swim/kick by 25's in MRS (no free) @ :50, fast turn & breakout
75 swim IM (no free), strong- about 85% effort @ 1:15
100* swim strong/even free br3 or 4/2 @ 1:15
No rest between rounds
*add 1 x 100 swim free in each round up to 3, then back down to 1
Check HR after 5th round, then get right into...
150 drill/skulling by 25's
1:00 rest
16 x 25 in sets of 4:
1-2, stroke drill @ :35
#3*, swim build to race (same stroke as 25's drill)
hop out immediately after 3rd 25...
#4*, fast udk from a dive, only one breath
*#3 & 4 together are @ 1:30
Check HR after #16, then 50 easy
1:00 rest
5* times through:
3 x 50 swim strong/even free br3 or 4/2 @ :40
1 x 50 swim at 200 goal pace in MRS (no free) @ :50
25 easy choice immediately after finishing 50 goal pace, get out
25 race from a dive in MRS- think finishing speed
Check HR after each round
*Rd2, go 2 x 50 free/2 x 50 goal pace then 25/25
Rd3, go 1 x 50 free/3 x 50 goal pace then 25/25
Rd4, go 0 50's free/4 x 50 goal pace then 25/25
Rd5, go 0 50's free/3 x 50 goal pace then 25 easy/50 race FAD
50 easy after 5th round
With fins, finish up with...
6 rounds of:
3 x 25 @ :30-
1, swim build
2, swim max effort
3, swim 15y max/10y easy
:30 extra rest
1 x 50 swim fast for time @ 1:00 (same stroke as the 25's). Change strokes by round
If there is time, work on starts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomomrrow we're back at MOON, 5:30p (speedwork, meet prep, etc...). Get excited to race this weekend in Akron, let me know if you have any questions about your events. Have a great day!
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