1:00 rest
3 x 150 @ 2:20-
1) drill/kick by 25's
2) drill/swim by 25's
3) all swim, neg split each 50
5 x 50 swim/kick by 25's @ :50, desc 1-3 and 4-5; diff stroke 4-5, ok
7 x 100 odds & evens as follows:
odds, swim strong/even free br3 or 4/2 @ 1:20
evens, swim straight 100 IM @ 1:30, desc 1-3 to WYC
Check HR/50 easy
1:00 rest
2 times through:
4 x 25 kick wbds @ :35, desc 1-3 to max effort/#4 is easy (rd2 on back, ok)
2 x 50 swim strong/even free br3 or 4/2 @ :40, get avg
2 x 75 swim free br3 or 4/2 @ :55 (go 50/25 then 25/50 by 75)
2 x 50 swim strong/even free br3 or 4/2 @ :40, faster avg
2 x 75 @ 1:10- go sw/dr/sw faster by 25's, no free; last 25 (2nd 75) is FAD
Check HR, then 1:00 rest
After rd2...
150 choice/skulling by 25's
1:00 rest
3 rounds:
4 x 50 swim MRS at 200 goal pace @ :50 (distance free go @ :40)
Check HR after #4, then get right into...
200* pull w/choice equip
1:00 rest between rounds
*go 300 pull after rd2 and 400 pull after rd3
With fins, finish up with...
8* x 25 swim @ :30-
odds, 15y max effort (explosive breakout)/10y smooth
evens- all swim max effort (think, "SYFO")
*#8 is all easy
1 x 150 race for time (same stroke as 25's) @ 2:30/Check HR
Change stroke by round
In rd2, the 150 is a single 75 race @ 2:00
In rd3, the 75 is a single 50 race
Warmdown with a 250, go choice/something on your back by 50's. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we're back at Cornell, 5:30p (no drylands). Get excited to race this weekend, have a great day!
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