1:00 rest
One time through:
4 x 75 @ 1:30- drill/choice kick (build)/skulling by 25's
8 x 25 as follows-
odds, stroke drill @ :35
evens, swim same stroke as drill @ :25 (15y blast/10y smooth)
1 x 50 swim build to race pace turn/swim max effort (by 25's) @ 1:00
7 x 50 as follows-
odds, swim strong/even free br3 or 4/2 @ :40
evens, swim IM order by 25's @ :50- fast turns throughout
1 x 75 swim IM (no free) fast for time @ 1:30
Get time/check HR
3 x 75 swim free br3 or 4/2 @ :55- 50 smooth & long/25 add kick & go
1 x 100 swim/kick in MRS (by 50's) no free fast for time @ 2:00
3 x 100 swim strong/even free br3 or 4/2 @ 1:25, except...
*swim 25 your MRS in the "IM spot" for each 100 (fly on 1st 25, back @ 2nd 25, etc...)
1 x 125 swim choice (one stroke only (IM- by special exemption) fast for time
Get time/check HR
150 easy drill/choice by 25's
1:00 rest
LONG SWIMS-
Distance-
3 times through:
300 pull free w/shnorkel & buoy (paddles if you'd like)- head position/bodyline/full stroke
5 x 50 swim at mile goal pace @ :10 rest
550 swim free br3 or 4/2 (pick one), get time & desc 1-3 (check HR after each)
Stroke/IM-
3 times through:
200 drill/kick by 25's in MRS
200 swim/kick by 25's all free, desc 50's 1-4
4 x 25 kick free @ :10 rest max effort
4 x 50 swim MRS desc to 200 gp (hand touch to get time for last 50)
175 swim free br3 or 4/2 (pick one), get time & desc 1-3 to faster than 200 free goal time
Check HR after each round, then easy to start end for h20/next round
Finish up with...
AMRAP-
4 x 50 swim strong/even free @ :40, keep track of avg time
:10 extra rest to put on fins
1 x 75 race w/fins (choice)
Get time/check HR, then get right into...
1 x 25 max effort udk, one breath only!
:30 rest between rounds to take off fins/sip water
Warmdown a bit before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout this afternoon. Have a great day!
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