1:00 rest
4x:
1 x 75 @ 1:15, go drill/kick/drill by 25's
1 x 125 @ 1:45 (@ 1:50 if needed), go 50 swim/25 fast udk/50 swim faster
No rest between rounds
Go 2 rounds free, 2 rounds no free
Check HR after 4th round, then get right into...
3 rounds:
3 x 50 swim strong/even free br3 or 4/2 @ :40, hold faster avg by round
1 x 75 swim strong IM @ 1:10 (no free), interval gets :05 faster by round
3 x 50 swim @ :45, go no free/free by 25's, fast turns throughout
1 x 75 swim giddyup free br3 or 4/2 @:55
No rest between rounds
Check HR after 3rd round, then get right into...
150 choice/skulling by 25's
1:00 rest
Two options today...
DISTANCE-
3 times through...
3 sets of:
{3 x 75 swim free @ 1:05, hold mile goal pace
{1 x 25 race faster than gp @ :45 (think chaos!)
After 3rd rd, check HR then stay on interval and get right into...
1 x 300 pull free w/shnorkel & choice equip; desc 300's 1-3 (let's keep the 300 @ 4:30 or 5:00)
After 3rd 300, check HR then get right into...
AMRAP-
50 kick on back @ 1:00, focus on udk's
4 x 1/2 pool sprints @ :30, no free (one stroke each round); work breakouts & finishes
Warmdown as needed at 8p
STROKE GROUP-
3 rounds of:
2 x 300 swim free br3 or 4/2 @ 3:50*, desc 1-2 (go 150 smooth/150 add kick)
6 x 50 swim at 2nd 50 split of goal 100 time in MRS (no free) @ :55
Check HR, then right into...
1 x 25 easy choice @ 1:00
BROKEN 100 (same stroke as 50's above)-
Go either 25/50/25 or 2 x 50, all @ :10 rest (1st 25 or 50 is from a dive, rest from a push)
*300's swim free get :10 faster by round (3rd round @ 3:30, still descend to what you can)
1:00 rest between rounds
After 3rd round, finish up with...
AMRAP-
50 kick on back @ 1:00, focus on udk's
4 x 1/2 pool sprints @ :30, choice (can be free), focus on breakouts & finishes.
Warmdown as needed at 8p.
Do an outstanding job with your HW tonight & be sure to thank your parents for getting you to workout today. REMEMBER, tomorrow we are at Cornell (then Thursday at SF, Friday at Montour, Saturday at SF). Have a great day!
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