1:00 rest
12 x 50 @ :55 in sets of 4* (3x through):
1) kick
2) drill
3) swim build
4) swim fast
*Change strokes after each round of 4 if you'd like
4 x 150 @ 2:10 (breaststroke @ 2:20) swim desc 1-2's (2 no free, 2 free)
Check HR/1:00 rest
STROKE/IM-
With Jeff's group
DISTANCE-
All @ :15 rest...
400 swim free (2nd 200 faster than 1st)
600 swim free (2nd 300 faster than 1st)
800 swim free (2nd 400 faster than 1st)
Check HR/out & back easy
900 swim, go 400 free/100 swim IM/400 swim free faster)
700 swim, go 300 free/100 swim IM/300 swim free faster)
500 swim, go 200 free/100 swim IM/200 swim free fastest of the day)
Check HR/50 easy
Finish up with...
300 swim IM (75 of each stroke @ 4:30), smooth long strokes, get time
4 x 100 swim free br3 or 4/2 @ 1:15, hold best avg possible
300 swim IM as above @ 4:30, strong/even effort, faster than 1st IM
4 x 100 swim free br3 or 4/2 @ 1:10, hold best avg possible
300 swim IM as above- faster than 2nd IM, but nothing sloppy
4 x 100 swim free br3 or 4/2 @ 1:05, hold best avg possible, don't get sloppy
Check HR
Warmdown as needed before you get out. Be sure to help take out the lanelines before you scurry off. Do an excellent job with your HW tonight, thank your parents for driving you all over the PGH for workouts this week- and remember, we're back at Montour tomorrow. Have a great day!
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