1:00 rest
Warmup w/Montour, then...
3 x 100 swim free br3 or 4/2, strong/even, keep track of avg time
3 x 75 swim in MRS @ 1:20-
1) 25 max effort/50 smooth
2) 50 max effort/25 smooth
3) all swim max effort, get time
3 x 100 swim strong/even free @ 1:15, faster avg than 3 @ 1:20
3 x 75 swim as above @ 1:20- can be same stroke as above or different stroke
3 x 100 swim free as above @ 1:10. faster avg than 3 @ 1:15
Check HR, then 100 dr-k-dr-skulling by 25's
1:00 rest
6 rounds of:
100 swim free br3 or 4/2 @ 1:10- JMI, but not sloppy
75 swim @ 1:10- 50 choice/hand touch/25 swim in MRS at 200 setup
3 x 50 swim at 200 goal pace in MRS (same as last 25 above) @ :55*
Check HR, then 25 easy choice @ 1:30
No additional rest between rounds
After 3rd rd, get right into...
300 drill/choice by 25's (drill is MRS)
After 6th rd, get right into...
300 pull free w/choice equip
300 drill/choice by 25's (drill is MRS)
*interval on 50's goal pace gets :05 faster by rd (1-3 and 4-6)
After 6th rd and the 300/300...
MYSTERY SET
Today we finished up with a Broken 200:
75 swim from a dive/:10 rest/2 x 50 swim from a push @ :10 rest/25 swim from a push
Warmdown as needed before you get out. Do an excellent job with your HW this weekend and take good care of yourselves away from the pool- start thinking about your races next weekend at WVU, be hydrating well & getting extra rest when you can. Get excited to race & have a great day!
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