1 x 600- 300/200/100
1:00 rest
NOTE: we did not get to do this workout, as we had only two lanes for both sites
4 x 75 drill/kick/drill by 25's in MRS, no free @ 1:20
3 x 100 @ 1:40- 50 drill/25 swim build to race/25 max effort udk (same stroke as 75's)
Check HR, then...
3x:
2 x 75 @ 1:10- 50 kick (build-fast by 25's)/25 swim build to race
2 x 75 @ 1:20- 25 kick (15yfast/10y mod)/25 swim max effort/25 max udk (1 breath)
1 x 250 @ 3:30 swim free (or back, but go back all 3 rounds) as follows:
Rd1, go 150 long & strong/100 add kick & change gears
Rd2, go125/125
Rd3, go 100/150
Check HR after each round, but stay on the 3:30 interval
After 3rd round...
150 choice/skulling by 25's
1:00 rest
4 times through:
450 swim free br3 or 4/2-
(150's are 100/50, then 75/75, then 50/100)
9 x 50 swim in MRS as follows:
1-3, sw/k by 25's @ :55 desc 1-3
4-6, swim fast/smooth by 25's @ :50
7-9, @ :45-
#7, swim at 200 set up/#8 swim at 200 goal pace/#9 swim max effort
Check HR after #9, then 50 easy choice
Go 2 rounds in MRS/1 round free/1 round choice
Warmdown with...
7 x 50 swim-
1-4, IM order by 25's @ :50 (fast turns throughout), #4 is free/fly
5-7, swim strong/even free br3 or 4/2 @ :40
7 x 50 swim-
1-4, IM order by 25's @ :55, smooth long strokes throughout (start w/back-breast)
5-7, swim dps free br3 or 4/2 @ :45
7 x 50 @ 1:00- go kick/drill by 25's
Check HR before you get out
Make sure you're on top of your HW this week; right before the holidays is no time to fall behind. Be sure to thank your parents for driving you all over the PGH for workout this week, remember we are back here at Montour tomorrow (then at Sout Fayette for Friday and Saturday). Have a great day!
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