1:00 rest
4 x 150 @ 2:30/2:10-
odds, drill/kick by 25's @ 2:30
evens, swim neg split each 50 @ 2:10
Check HR, then get right into...
3x:
2 x 100 @ 1:40, sw-dr-sw-fast udk (FAD) by 25's
3 x 75 @ 1:10, 50 swim-25 kick (same stroke as 100's above), desc 1-3
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd rd, then 75 easy choice-skulling-choice by 25's
1:00 rest
Two options today:
DISTANCE-
3x through...
2 x 200-
1)150 swim desc 50's 1-3 to WYC, last 50 drill
2) swim free br3 or 4/2, go 100 strong/100 add kick
7 x 50 swim at mile goal pace @ :40
75 swim IM @ 1:00- strong & smooth, get time
75 race free swim @ 1:30, get time
2 x 200- as above
5 x 75 swim mile goal pace @ 1:05
75 swim IM, faster than 1st IM (@ 1:30)
Check HR, then...
Rd1, 1 x 350 race (200 IM/hand touch, check clock/150 free)- goal is 200 IM goal time (x2)
Rd2, 1 x 300 (can be 3 x 100 free @ tight interval, 3 x 100 best avg @ 1:20 or other)
Rd3, 1 x 275 race free from a dive, goal is faster than 1/6 of mile goal time
Check HR/50 easy between rounds
Warmdown as needed after 3rd round
STROKE/IM-
6* rounds:
100 dr-choice by 25's @ 2:00
3 x 50 swim in MRS ta 200 goal pace @ :50
1 x 75 swim free br3 or 4/2 @ :55- JMI, but nothing sloppy
1 x 50 swim MRS faster than goal pace @ :50
Get up on blocks for...
1 x 25 race udk @ :40 (one breath only if necessary)
No rest between rounds
*3rd & 6th rounds, goal pace 50's are @ :10 rest
After 300 round, get right into>>>300 (200 pull/100 choice drill, kick, etc...)
After 6th round, get right into>>>400 (300 pull/100 choice drill, kick, etc...)
Finish up with (after round 6)...
Your choice-
150 race from a dive (same stroke as 50's gp above);
OR...
BROKEN 175- go 50/50/75, all @ :10 rest (subtract :20 to get time)
Warmdown as needed before you get out. Do an excellent job on your HW tonight & be sure to thank your parents for getting you to workout today. REMEMBER, we're at Montour tomorrow, 5:30-8p (and down at SF on Saturday Morning, 9:15a-12 noon). Have a great day!
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