1:00 rest
6 x 200 odds/evens as follows-
odds, 150 drill-kick by 25's, last 50 kick fast w/bds @ 3:20 (3:30 if needed)
evens, 100 swim/kick by 25's, then 100 kick w/bds, desc 25's 1-4 to fast, @ 3:10 (3:15 if needed)
6 x 125 as follows:
1, swim free br3 or 4/2 @ 1:40- go 75 smooth & strong/50 add kick
2, swim free br3 or 4/2 @ 1:30, go 50 smooth & strong/75 add kick
3-4, swim 100 IM, last 25 kick on back @ 1:50, desc 1-2
5-6, alternate swim/kick by 25's in MRS (no free) @ 2:00, desc 25's swim to max effort
Check HR/1:00 rest
4 x 50 swim MRS (no free) @ :50, build to race pace turn/race pace stroke tempo, by 25's
2 x 75 swim free br3 or 4/2 @ :55 (50/25)
4 x 50 swim MRS (no free) @ :45. JMI but nothing sloppy
2 x 75 swim free br3 or 4/2 @ :55 (25/50)
4 x 50 swim MRS (no free) @ :55, go max effort/hold speed by 25's
Check HR/out & back easy
1:00 rest
6 times through:
3 x 75 swim free br3 or4/2 @ 1:00/:50/1:00 descend 1-3
3 x 50* swim in MRS (no free), different by round
out & back easy @ :30
hop out & get on blocks
1 x 75 race in MRS (same stroke as 3 x 50's)
Check HR/50 easy
1:00 rest between rounds
If going IM, go 2 rounds of each stroke
*50's swim MRS are as follows:
Rd1, @ :50/:40/:50
Rd2, @ :55/:45/:55
Rd3 @ :10 rest
After Rd3, go 300 pull w/choice equipment
After Rd6, warmdown as needed before you get out.
Enjoy your time off this weekend, make sure you do your HW before the snowstorm so in case we don't get it, you're ready for the week ahead at school. Watch your email on Sunday/Monday for schedule updates next week & thank your parents for getting you to workout this morning. Have a great day!
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