1:00 rest
3 x 200 @ :15 rest-
odds, go 100 kick on back, then 100 drill/swim by 25's (#1 free, #3 no free)
#2, go 50 sw/25 drill/50 sw faster/25 drill/50 swim fastest of the 3 x 50
Check HR, then everybody together...
18 x 25 in sets of 6-
1-3, swim 15y build/10y max udk @ :35
4-5, swim desc 1-2 @ :30
#6, max effort udk on stomach @ :25
Go free/MRS (no free)/choice by rounds of 6
Check HR after #18, then continue right into...
1 x 350, swim/kick-
odd 50's swim (25 build to race turn/25 max effort)
even 50's kick on back (25 max effort/25 easy)
Check HR/1:00 rest
3 x 50 swim fly/free by 25's @ :50, desc 1-3
1 x 75 swim 25 fly/50 back @ 1:10
1 x 75 @ 1:20- swim back/drill back/swim back faster, by 25's
3 x 50 swim breast/free by 25's @ :50, desc 1-3
1 x 75 swim 25 back/50 breast @ 1:10
1 x 75 @ 1:20- swim breast/drill breast/swim breast faster, by 25's
Check HR, then 50 easy
1:00 rest
5 times through:
1 x 75 swim free br3 or 4/2 @ :55- go 50long & strong/25 add kick
8 x 50 swim at 2nd 50 split of 100 goal time (MRS) @ 1:00*
Hop out...
1 x 75 race from a dive (same stroke as 50's)
Check HR/50 easy
1:00 rest
*odd rounds are @ 1:00/rd2 @ 1:05/rd4 @ 1:10
Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you all over the PGH for workout. REMEMBER, tomorrow morning is at Cornell, 6-7a. Have a great day!
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