1 x 600- 300/200/100
1:00 rest
With fins, 5 rounds of:
3 x 25 fly pull free kick @ :35 (go swim fly in 3rd round, choice in 4th & 5th round)
1 x out&back FAST UDK @ :35
No rest between rounds
Check HR after 5th round, take fins off
16 x 75 in sets of 4:
1-4 @ 1:20- 25 swim fly, 50 kick on back desc 1-4
5-8 @ 1:15- swim IM desc 1-4
9-12 @ 1:10, swim 25 fly, 50 free desc 1-4
13-16 @ 1:20 in MRS (no free), go swim/drill/swim faster by 25's
Check HR
8 x 50 swim as follows:
1-4, swim at 200 GP @ 1:00
#5- all drill
6-8, swim at 200 GP @ :10 rest
Check HR
After even rounds...
3 x 150 pull free w/shnorkel desc 1-3 to giddyup @ 2:20
After four rounds, 50's can be free
DISTANCE- after 16 x 75 get into:
2 x 300 free @ :20 rest- go swim/drill/swim faster by 100's, then...
2 x 450 swim free @ 6:30- 100 cruise/50 at race pace tempo
6 x 50 swim at Goal Pace @ :55
2 x 450 swim free @ 6:30- 50 cruise/100 at race pace tempo
6 x 75 swim at Goal Pace @ 1:20
2 x 450 swim @ 6:30 desc 1-2, #2 should be giddyup
6 x 50 swim at Goal Pace @ :10 rest
Check HR, warmdown as needed
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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