1 x 600- 300/200/100
1:00 rest
3 x 150 @ 2:20- 50 drill/25 kick (2x)
1-2 are choice but only one stroke; #3 is no free
Check HR after #3, then...
2x: {6 x 25, odds/evens-
{ odds, stroke drill @ :35
{ evens, swim build to 15y, then fast udk last 10y
{3 x 75 swim @ 1:20 (same stroke as 25's)-
{ #1, go 25 swim fast/50 drill
{ #2, go 50 swim fast/25 drill
{ #3, all swim fast
{6 x 50 swim free br3 or 4/2, all strong/even; hold faster avg by 2's
Check HR after each round
Rd 1 can be choice on 25's/75's (but only one stroke); rd2 is no free on 25's/75's
After rd2, get right into...
150 drill/skulling by 25's
1:00 rest
14 x 50 @ 1:10 in MRS-
1 fast/1 easy, then 2/1, then 3/1, then 4/1
Same stroke for all the fast 50's; check HR after last fast 50 in each round
600 pull free w/choice equip as follows:
150 cruise/50 move
100 cruse/100 move
50 cruise/150 move
Check HR/1:00 rest
5 rounds of:
100 swim (25 fly/75 free) @ 1:35*
100 swim (25 fly/25 back/50 free) @ 1:35*
100 swim (25 each of fly/back/breast/free) @ 1:35*
100 kick w/boards @ 1:35* (one kick only)
100 swim free fast @ 1:00 (dudes) or 1:05 (ladies)- nothing sloppy
Check HR after each round
*rd2 @ 1:30; rd3 @ 1:25; rd4 @ 1:20; rd5 @ 1:15
Finish up with...
6 x 25 drill in 4th best stroke (no free) @ :30
1 x 100 race from a dive (in heats), "specialty IM*"
*you can skip any stroke you'd like (substitute another), but it can't be your 4th best stroke
Warmdown a 250 (odd 50's kick/even 50's choice) before you get out. Remember, tomorrow we're here EARLY (7:15a), but no drylands, and no double. Thank your parents for getting you to workout this morning, enjoy the new year & get excited for 2026!
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