1:00 rest
4 x 75 dr-k-dr @ 1:20
4 x 25 swim 15y build/10y fast udk, all @ :35
4 x 75 dr-k-dr by 25's @ 1:20, diff stroke if you'd like
6 x 50 swim/kick by 25's desc 1-2's @ :55
Check HR, then get right into...
3 x 100 swim free br3 or 4/2 @ 1:20, strong/even- keep track of avg time
3 x 75 swim in MRS @ 1:20-
1) 25 swim max effort/50 swim smooth
2) 50 swim max effort/25 swim smooth
3) all swim max effort, get time
3 x 100 swim free as above @ 1:15, hold faster avg
3 x 75 swim in MRS @ 1:20- as above, can be different stroke if you'd like (but only 1 stroke)
3 x 100 swim free as above @ 1:10, hold faster avg
Check HR, then get right into...
150 choice/skulling by 25's
1:00 rest
2* rounds of:
3 x 100 swim free br3 or 4/2 @ 1:25/1:15/1:25 (by 100's), desc 1-3
2 x 50 swim goal pace @ :50
2 x 100 swim free @ 1:25/1:15 (by 100's), desc 1-2
4 x 50 swim goal pace @ :45
1 x 100 swim free, strong & even @ 1:25
6 x 50 swim goal pace @ :40
Check HR
*after 1st round, get right into...
850 pull as follows-
2x{200 smooth & long, get time
{225 go, goal is to go same time as 200
In Rd2...
Check HR after each rd of goal pace 50's
Warmdown as needed before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at WVU. Have a great day!
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