1:00 rest
3 rounds of:
5 x 50 drill/kick by 25's @ :55- can change drill, but only one stroke
3 x 150 swim/kick by 25's @ 2:30 (@ 2:40 if needed)- same stroke as 50's above
4 x 25 kick on back @ :35 (rd2 w/bds)- go half fast/half easy, focus on udk's
Check HR after each round, then 1:00 rest (not more than 1:00!)
Go rd1 free, rd2 no free, rd3 is choice
After rd3...
150 choice/skulling by 25's
1:00 rest
2 rounds:
2 x 50 swim IM order by 25's @ :55- fast turns
2 x 50 swim strong/even free br3 or 4/2 @ :45
1 x 200 pull free w/choice equip
Check HR, 1:00 rest between rounds
With fins, finish up with...
16 x 25 in sets of 4-
1-3, swim 1/2 fast 1/2 smooth @ :35
#4 fast udk on stomach (only one breath) @ 1:00
No rest between rounds of 4
Check HR after #16, then fins off
Warmdown with a 350- go odd 50's choice/even 50's kick on back.
Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Make sure you have your water bottle with you throughout the day (sip every ten minutes) and get excited to race this weekend at Pitt. Have a great day!
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