1:00 rest
3 rounds of:
2 x 50 drill @ 1:00
2 x 75 drill/kick/drill by 25's @ 1:20- build the kick to fast
1 x 150 swim/kick by 25's @ 2:30, desc the 50's 1-3
No rest between rounds
Go free/MRS (no free)/choice by round
Check HR after 3rd round, then...
2x:
4 x 50 swim strong/even free br3 or 4/2, get avg time (faster avg in rd2)
2 x 100 @ 1:40, desc 1-2
go 25 swim MRS no free build/50 swim smooth free/25 fast udk from a dive
No rest between rounds. Check HR after 2nd rd, then 50 easy
1:00 rest
DISTANCE-
3 x 250 swim free br3 or 4/2 @ :20 rest, go 150 long & strong/100 add kick
Check HR after #3
7 x 50 swim IM order by 25's @ :55, fast turns throughout
3 x 350 swim free br3 or 4/2 @ :20 rest, go 200 long & strong/150 add kick
Check HR after #3
7 x 50 swim IM order by 25's as above, but this round is @ :45
3 x 450 swim free br3 or 4/2 @ :20 rest, go 250 long & strong/200 add kick
Check HR
STROKE/IM-
3 times through:
BROKEN 150- 75/50/25, all @ :10 rest, get time (1st 75 is FAD)
150 active recovery
BROKEN 100- 25/50/25, all @ :10 rest, get time & add to 150 (1st 25 is FAD)
150 active recovery
FAST 50 FAD- same stroke as 150 & 100, add to times for 300 total time
250 active recovery
1:00 rest
3 x 100 swim holding best average @ 5:00 (@ 6:00 if needed)
Goal for the 100's is for all 3 to add up to faster than your time from the 150/100/50 above
Easy 300 after each round
Go MRS/free/choice by round
If there is time, finish up with...
With fins: 24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend down in Morgantown. Back here at Cornell tomorrow afternoon, have a great day!
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