1:00 rest
2x:
2 x 100 dr-k-dr-udk by 25's @ 1:40
4 x 50 sw/k by 25's @ :50 (same as 2 x 100 above), desc 1-3/4
1 x 350 swim- go 200 strong/even free, then 150 IM (50 of each); desc by rd
Check HR after each round
1st rd is free (100's & 50's), 2nd rd no free, but only 1 stroke
After 2nd round...
9 x 100 in sets of 3, all @ 1:40-
1) 25 kick fast wbds, 50 kick on back, 25 kick breast wbds
2) 50 kick fast wbds, 50 kick on back
3) 75 kick fast wbds, 25 choice kick wbds
Check HR after #9, then 50 easy
1:00 rest
3 times through:
6 x 25 kick w/boards (odds/evens)-
odds, 15y max effort/10y easy @ :30
evens, all max effort @ :20
1 x 150 swim free br3 or 4/2 @ 1:50, go 75 smooth & strong/75 add kick
1 x 175 swim free br3 or 4/2 @ 1:50- JMI, but don't get sloppy
Check HR/easy back to the shallow end
2* x 50 kick max effort for time w/boards @ 1:00
Check HR/get water/50 easy
NOTE: go 4 x 50 kick max effort @ 1:05 in rd2; go 6 x 50 kick max effort @ 1:10 in rd3
(25 kick w/boards in 2nd round are all on back, focus on explosive udk's to the breakout)
Until 8p...
AMRAP-
6 x 50 swim strong/even free br3 or 4/2 @ :40, hold faster avg by 2's
Put fins on...
8 x 25 swim @ :30-
odds, swim 90% effort (smooth, but fast)
evens, swim max effort)
:30 rest
1 x 100 swim max effort (same stroke as 25's above), get time (target best SCY time) @ 2:00
1 x 50 kick on back- goal is faster than half your time from the 100 race above @ 2:00
Check HR after each round
No rest between rounds
Warmdown a 250 at 8p (odd 50's kick on back/even 50's drill). Do an excellent job with your HW tonight & get excited to race this weekend in Michigan. Thank your parents for getting you to workout this afternoon, have a great day!
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