1:00 rest
2 rounds of:
2 x 75 drill/kick/drill by 25's ("best" part of stroke on 1st 25, "least best" part of stroke on last 25) @ 1:20
4 x 25 partner kick with boards @ :45- fwd ss at midpool, then dolph kick to the end
2 x 75 @ 1:20- 25 FAST UDK on stomach, then 25 50 swim build to FAST TURN/dps (hold speed) by 25's
4 x 25 partner kick with boards @ :45- bkwd ss at midpool, breast kick to the end
Check HR between round
Go free drills & swim in 1st set, then MRS in 2nd set
DISTANCE- go to DISTANCE SET below
2 rounds of:
2 x 125 swim free br3 @ 1:50, desc 1-2
4 x 75 swim/kick/swim by 25's in MRS desc 1-4 @ 1:15
2 x 125 swim free br3 @ 1:45 desc 1-2
4 x 75 swim/kick/swim by 25's in MRS @ 1:05- hustle here!
2 x 125 swim free br3 @ 1:40, desc 1-2
Check HR
With fins, finish up with...
AMRAP:
3 x 75 swim desc 1-3 @ 1:40
3 x 50 UDK/swim desc 1-3 @ 1:10
:30 rest
1 x 50 swim FAST- goal is better than your lifetime best time
:30 rest between rounds, change strokes by round
DISTANCE-
as many rounds as possible (at least 2):
1 x 350 swim free neg split- 2nd 175 needs to be strong, around 2:00 (hand touch at 175 ok)
5 x 50 swim/kick by 25's @ :55, odds NO FREE, evens choice
2 x 350 @ 5:00 neg split, 2nd 175 is strong (as above), desc the effort on the 1st 175
5 x 50 @ :55- as above
3 x 350 @ 5:00- 2nd 175 strong (as above), desc the effort on the 1st 175 so that #3 is an even 350 (goal of 4:00 or better, at 2:00/2:00)
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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