1:00 rest
14 x 75 @ 1:20-
odds- dr/sw/dr by 25's
evens- k/sw/k by 25's, desc 1-7 to what you can
Check HR, then :30 rest
6 x 150 @ 2:30 (2 sets of 3)-
1- 50 sw/100 drill
2- 100 sw faster/50 drill
3- 150 swim desc 50's 1-3 to giddyup
Check HR after 3 & 6
1st 3 x 150's are free
2nd 3 x 150's are no free, all same stroke
1:00 rest, check HR, then 100 easy
Change of pace after yesterday's 825's
9 x 175 swim desc 1-3's @ 4:00
Goal on 3/6/9 is to be FASTER than 200 Goal Time
1-3, free
4-6, no free (all 3 same stroke), can be IM going fly/back/breast by 50's, last 25 kick
7-9 choice all same stroke (can be free)
Check HR after 3/6/9, stay on 4:00 interval throughout
Warmdown a bit before you get out. Enjoy your time off this weekend & get excited to race later this month. Have a great day!
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