1:00 rest
4 x 75 drill/free kick on side/drill by 25's @ 1:20
4 x 25 swim (same stroke as 75's) @ :35- go 15y swim (build)/10y fast udk
4 x 75 @ 1:10, go 50 swim/25 kick on back (same stroke as 75's/25's), desc 1-2's
6 x 25 swim @ :30 (same stroke as above)-
odds, swim 200 setup
evens, swim max effort
Check HR, then right into...
4* rounds of:
1 x 50 drill @ 1:00
1 x 50 swim build to race pace turn/skulling by 25's @ 1:00
1 x 150 swim @ 2:30 (same stroke as 2 x 50's above), desc 50's 1-3
*change stroke from round to round
3* times through:
3 x 100 swim-
1) IM smooth, strong@ 1:25
2) free @ 1:15
3) IM faster @ 1:25
1 x 125 swim free br3 or 4/2 @ 1:30- go 75 long & strong/50 add kick
5 x 75 swim-
odds, free (50/25) @ :55
evens, IM (no free) @ 1:10
1 x 175 swim IM (skip last 25 free), get time & desc from round to round
*Check HR after each 175, then get right into...
1st rd- 450 (300 pull/150 drill-kick by 25's)- desc 100's pull
2nd rd- 600 (400 pull/200 drill/choice by 25's)- desc the 150's pull
3rd rd- 750 straight pull, desc the 250's 1-3 to giddyup, yo!
If there is time, finish up with...
AMRAP-
With fins-
1 x 50 drill @ 1:00
2 x 25 swim max effort @ :35
1 x 50* 1:20-
25 max effort udk
25 swim max effort
*Goal of the 50 is equal to or faster than your best 50 SCY time
Change stroke after every 2 rounds
Warmdown a bit before you get out. Hustle out of here & get to sleep early so you're ready for your SAT tomorrow. Thank everybody at SF for making room for you this afternoon. Have a great day!
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