1:00 rest
3x:
2 x 100 @ 1:40, go 25 drill/50 kick on back/25 drill
6 x 25, odds/evens-
odds, swim build to race pace @ :25
evens, fast udk AFAYCG to the breakout, then skulling @ :35
1 x 150 swim/kick on back/swim faster by 50's
Check HR after each round
Go free/no free/choice by round
50 x 50 @ :50 in sets of 10 as follows:
1-10, swim free br3 or 4/2, hold strong/even avg
11-20, swim IM order by 25's, fast turns throughout
21-30, your choice- pick one thing to work on, but nothing sloppy
31-40, swim IM by 25's, fast breakouts & finishes
41-50, swim free br3 or 4/2- swim as you feel, but don't get sloppy
Check HR when possible
NOTE: distance (MP) swim as you feel throughout, can swim goal pace as you'd like
1:00 rest
With fins, four rounds of:
4 x 25 swim desc 1-2 (@ :30), 3-4 (@ :40) to max effort
1 x 50 race max effort (same stroke as 25's), get time @ 1:20
2 x 25 race (swim, same stroke as 25's) @ :10 rest, be faster than 50 time
Change stroke from round to round
Finish up with...
600 pull w/choice equipment- can change equip by round
Mix it up as you go: desc 200's, neg split each 200, or 150/50, then 100/100, then 50/150
Check HR
Warmdown as needed at 8p. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. REMEMBER, tomorrow we're at South Fayette, EARLY: 3-5:15p.
Get excited to race this weekend in Michigan & have a great day!
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