1:00 rest
6 x 75 @ 1:15- 50 drill/choice by 25's, last 25 kick wbds build
go 2 free, 2 in MRS no free, last 2 your choice (one stroke)
3 x 150 @ 2:20- 75 swim smooth & long free, last 75 swim IM (desc 1-3 to WYC)
2x:
4 x 100 @ 1:20-
odds are swim strong & even free br3 or 4/2
evens are 25 swim fast in MRS (no free), 75 choice
4 x 50 swim strong/even free br3 or 4/2 @ :40, faster avg in rd2
No rest between rounds
After rd2, check HR then...
150 choice/skulling by 25's
1:00 rest
Two options today...
DISTANCE-
3 times through:
1 x 225 swim free br3 or 4/2 @ 2:45, go 150 smooth/75 add kick
1 x 225 swim free br3 or 4/2 @ 2:45 faster, go 100 smooth/125 add kick
6 x 50* swim at mile goal pace @ :40
1 x 75* swim faster than goal pace
Check HR/25 easy
250 pull free w/choice equip, get time & desc 1-3 to WYC
*in Rd2, go 4 x 75 swim goal pace @ 1:05, then 50 swim faster than pace
in Rd3, it's your choice (6 x 50/75 or 4 x 75/50)
After Rd3, finish up with...
With fins:
4 x 25 swim fast @ :25
:20 extra rest
1 x 125 race for time @ 2:00
4 x 25 swim fast @ :25
:20 extra rest
1 x 100 race for time @ 2:00, add time to 125
4 x 25 swim fast @ :25
:20 extra rest
1 x 50 race for time, add time to 125/100 for 275 total
Warmdown as needed
STROKE/IM-
6 rounds of...
75 swim free (50/25) @ :55
75 swim free (25/50) @ :55
:10 extra rest
75* swim fast IM @ 1:20, get time
50* swim 2nd gear free @ :50
75 dr-k-dr by 25's @ 2:00
*in rd2, go 2 x 75/2 x 50; then in rd3 go 3 x 75/3 x 50
Check HR after each round
After rd 6...
300 easy choice
1:00 rest
Finish up with:
BROKEN 200 IM from a dive (75-50-75, @ :10 rest)
OR...
175 race IM from a dive (skip last 25 free)
Warmdown as needed before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Remember, we're at Montour tomorrow night, 5:30-8p. Have a great day!
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