1:00 rest
4 x 100 @ 1:40- drill/choice by 25's
18 x 25 in sets of 6-
1-6, go halfway swim fast/2nd half fast udk @ :35
7-12, all kick @ :30 (go 1/2 fast udk 1/2 kick choice on surface)
13-18, go halfway udk (build to breakout)/2nd half swim fast @ :35
Check HR, then...
3 x 200 swim free br3 or 4/2 @ 2:35, go 100 smooth/100 add kick; desc 2nd 100 to WYC
7 x 50 @ :50-
odds, swim/kick (by 25's) choice, desc 1-4
evens, swim IM order by 25's, fast in/out of turns
3 x 200 swim strong/even free br3 or 4/2 @ 2:25
7 x 50 odds & evens as follows-
odds, swim MRS (no free) @ :50, desc 1-4 to fast
evens, swim strong/even free br3 or 4/2 @ :35
Check HR, then get right into...
150 choice/kick on back by 25's
1:00 rest
3 times through:
100 swim zero pace free br3 or 4/2 @ 1:25*
3 x 50 swim in MRS at 200 goal pace @ :10 rest (all @ 2:30)
100 swim zero pace free as above
4 x 50 swim MRS at 200 goal pace @ :50 (same stroke as 3 x 50)
100 swim zero pace free as above
5 x 50 swim MRS at 200 goal pace @ :50
Check HR, then...
After rd1, 2 x 350 pull or swim @ :15 rest, desc 1-2 (change equip from 1-2, ok)
After rd2, 2 x 300 pull or swim @ :15 rest, desc 1-2, change equip from 1-2
After rd3, 2 x 250 swim (no pull) @ :15 rest, desc 1-2 to max effort
Check HR after each round/50 easy
*100 swim free at zero pace @ 1:25 in rd1; all @ 1:20 in rd2; all @ 1:15 in rd3
Warmdown as needed before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Think about any changes you'd like to make to your Shamrock entries & get excited to race in RVA. Have a great day!
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