1:00 rest
Another rough Saturday:
I originally wanted to go a set of 2 x 100 @ 5:00/3 x 75 @ 4:00/4 x 50 @ 3:00 (FAD),
and a short pace set for Distance; but we were only given two lanes to work with. And no flags.
So it goes...
This is what the combined groups wound up going:
3 x 200 @ 3:15- go 150 drill/swim, last 50 kick w/boards fast/easy by 25's
Go 1 free, 1 choice, 1 no free
Check HR/put fins on
With fins:
16 x 25 @ :35 in sets of 4-
1 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%
Change stroke by 4's
Fins off/50 easy after #16
3 rounds of:
2 x 75 @ 1:10, go 50 swim/25 kick wbds desc 1-2
4 x 50 @ :40 swim strong/even free br3 or 4/2, hold faster avg by round
Check HR after each round, then 1:00 rest
8 x 75 drilling @ 1:20 as follows:
odds, freestyle- go fist drill/catchup drill/swim dps by 25's
evens, choice no free same (50 drill/last 25 swim dps)
1:00 rest
3 times through:
4 x 50 swim at 200 goal pace @ :50
1 x 25 swim max effort (same stroke as 50's)
Check HR, then right into...
75 dr-dr-k by 25's
1:00 rest between rounds
Go at least 2 rounds in MRS, then last round your choice (but only one stroke)
After 3rd round...
1 x 900 pull w/choice equip- change equipment for each 300
Check HR
Warmdown as needed before you get out. Do an excellent job with your HW this weekend and take good care of yourself away from the pool (think, "hydrate-HW-rest"). Look for the schedule in your email tomorrow, we should be pretty straightforward for Mon-Wed, then Thursday we're at the meet- get excited to race! Have a great day!
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