1:00 rest
DISTANCE-
(MP only, racing the mile tomorrow)
Meet Warmup, then...
50 x 50 @ :50- various, in sets of 10 as follows:
1-10, go IM (1-3, fly/back; 4-6, back/breast; 7-9 breast/free; #10 kick), desc to WYC
11-20, swim/kick by 25's (3 of each stroke) desc 1-3 to what you can (#10 kick)
21-30, all swim free br3 or 4/2, smooth & long- hold steady avg
31-40, all swim/kick free smooth, fast udk's
41-50, all swim free br3 or 4/2, hold faster avg by 3's; #10 kick
Check HR, then out & back easy
1:00 rest
With fins, finish up with...
16 x 25 @ :50
odds, swim build to race pace finish
evens, from a dive- go 15y max effort/10y smooth
Check HR
Warmdown as needed before you get out. Get excited to race tomorrow, think about a couple of things you'd like to focus on in the race, your first mile of the year. Warmup is 11:15a, see you out there.
STROKE/IM-
2x: 2 x 50 stroke drill @ :55
2 x 200 swim @ 2:50, go 75 swim/25 kick on back (2nd 100 faster than 1st)
Go both rounds free, check HR after 2nd round then out/back easy
3x: 2 x 50 stroke drill @ :55
2 x 75 sw-k-sw faster by 25's @ 1:15
No free in all 3 rounds, check HR after 3rd round then out & back easy
4x: 1 x 50 stroke drill @ :55
1 x 50 swim (same stroke as drill) @ :55*
All 4 rounds in MRS (no free)
*50 swim gets :05 faster by round; 3rd & 4th rounds are fast
Check HR after 4th round, then get right into...
150 choice/skulling by 25's
1:00 rest
"HLCYG?" (How low can you go???)
75's swim free br3 or 4/2 as follows-
odds, @ 1:05- go 50 long & strong/25 add kick ("50 smooth/25 move")
evens, get :05 faster by round, how low can you go??? (2nd 75 @ 1:00; 4th @ :55, 6th @ :50, etc)
When you miss the interval on the even 75, check HR, then...
TRY "HLCYG" A SECOND TIME, try to make that "even 75" you missed the 1st time
Check HR, then 50 easy
1:00 rest
8 x 25 stroke drill in MRS (no free, all same stroke)
1:00 rest, then...
AMRAP-
All 75/50/25 in MRS (same stroke, no free)...
Rd1) 75 race in MRS @ 1:00 (breaststroke @ 1:10), get time
50 race in MRS @ :40 (breaststroke @ :50), get time
25 race in MRS @ :20, get time, add up for 150 total
Check HR, then...
4 x 100 swim strong/even free br3 or 4/2 @ 1:10
Check HR/1:00 rest
Rd2) 75 race- as above, get time
50 race- get time
25 race, get time
Check HR, then...
4 x 100 swim strong/even free br3 or 4/2 @ 1:15, except #3 is @ 1:05
Check HR, then 50 easy
1:00 rest, figure avg time of 2 x 150's
Rd3) 25 race @ :30
50 race @ :50
75 race, get time & figure 150 time- how close can you get to 75/50/25 time???
Check HR, then...
300 recovery- go 150 pull/150 choice-kick by 25's
1:00 rest
Warmdown as needed before you get out. Do an excellent job with your HW this weekend, don't blow it off just because you have a break coming up. Check your email for the schedule this week, and thank your parents for getting you to workout. Have a great day!
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