1 x 600- 300/200/100
1:00 rest
2 rounds:
2 x 175 @ 2:45, go 100 drill/kick by 25's, last 75 swim (desc 25's to fast)
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to fast
6 x 25 @ :25/:35-
odds, swim race pace @ :25
evens, max effort udk @ :35 (only one breath if needed)
No rest between rounds
Go 1st round free, 2nd round no free
1 x 200 @ 3:20- 75 kick (desc 25)/50 drill/75 kick (fast)
9 x 50 as follows:
odds, swim free strong/even @ :40
evens, swim/kick by 25's in MRS (no free) @ :50, desc 1-2's
1 x 400 swim free (250 smooth & strong/150 add kick), get time @ 5:00
4 x 100 swim free at "zero pace" @ 1:15
1 x 400 swim free (150 smooth & strong/250 add kick), get time (faster than 1st 400)
Check HR
1 x 200 kick @ 4:00 (4 x 50 @ :10 rest w/bds, go 90%-max by 50)
9 x 50 as follows:
odds, swim free @ :35
evens, swim IM order by 25's @ :45
2 x 300 swim IM @ 4:15 (or 4:30)- go 3 x 100 IM (#1) and 2 x 150 IM (#2)
6 x 100 swim free @ 1:10, odds "zero pace," evens zero pace minus :01
Check HR
1 x 200 in 4th best stroke, go swim/kick by 25's, desc 50's 1-2 @ 3:30
9 x 50 as follows:
odds, choice no free on 1st 25 @ :40
evens, all swim free @ :30, JMI (but nothing sloppy)
12 x 100 in 3's-
1) swim smooth IM @ 1:30
2) swim free @ 1:15, zero pace
3) race @ 1:00
Check HR, get pulling equipment
Warmdown with 8 x 50 pull br 7/5 (odd 50's) and 5/3 (even 50's) @ :55
Do some HW tonight so you're not rushing through it on Monday. Be sure to thank your parents for getting you to workout this afternoon, get excited for tomorow morning (9:30a at South Fayette). Have a great day!
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