1:00 rest
8 x 75 as follows-
1-2, go dr-k-dr by 25's @ 1:20
3-4, go sw-k-sw faster by 25's @ 1:10
Go 4 free, 4 no free (only one stroke)
Check HR, then 1:00 rest
4 x 50 swim strong/even free br3 or 4/2 @ :45
9 x 50 in sets of 3-
1-3, swim IM by 25's @ :50, be fast in & out of the turns
4-6, swim/kick by 25's in MRS (no free) @ :50, desc to WYC
7-9, swim/kick by 25's in 4th best stroke @ :50, desc to WYC (@ :55 if needed)
2 x 250 pull free w/choice equip (can diff from 1-2) @ :15 rest, desc 1-2
Check HR/1:00 rest
1 x 200 IM swim/drill by 25's @ 3:10, build each 25 to race pace
3 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time
3 x 50 swim/drill by 25's in MRS (no free) @ :55, giddyup the swim
3 x 50 swim strong/even free br3 or 4/2 @ :40- faster avg than 1st 3 x 50
2 x 350 pull free @ :15 rest; choice equip, desc to WYC
Check HR/1:00 rest
With fins, 2 rounds of...
5 x 25 swim smooth & long @ :25 (75-80%)
1 x 25 fast udk @ 1:00- go AFAYCG
5 x 25 swim strong @ :30 (85-90%)
1 x 25 fast udk @ 1:30, AFAYCG
5 x 25 swim giddyup @ :35 (faster than previous 5)
Check HR, then...
1 x 75 easy choice @ 2:00
1 x 50 choice (can be swim, kick, combo of the two, etc...)- swim AYF
Check HR, then 50 easy
1:00 rest between rounds
Finish up with...
Work on starts/breakouts in one lane, then assisted 25's with the cords in the other lane.
Warmdown with at least a 250 before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER, warmup tomorrow at Pitt is 4p, be on deck at 3:45p. For those of you NOT racing tomorrow, workout is at MOON, but a little later than usual: lessons go until 6:15p, so be on deck at 6p (no drylands) so you're ready to get in right at 6:15p. Workout will go for about an hour & a half tomorrow night. Get excited to race this weekend, have your water bottle with you continuously (sip every ten minutes) and have a great day!
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