8 x 50 @ :50-
o- dr/sw by 25's
e- kick choice, desc 1-4
2 sets of:
{2 x 100 @ 1:40, drill/50 swim/drill- fast turn on the 50 swim
{3 x 25 @ :30 (1- half fast swim/half drill; 2- swim all fast, 3 all skulling @ :40)
8 x 50 swim free-
1-4 desc @ :45
5-8 hold & even @ :40
Check HR, then 1:00 rest
11 x 150 swim free @ 2:20 at Goal Pace
2 x 300 @ :20 rest (pull/desc 100's on #1; dr/k/choice by 100's on #2)
1:00 rest
5 rounds:
2 x 75 swim at Goal Pace @ 1:10 (1:10)
3 x 50 swim faster than Goal Pace @ :40 (:45)
50 easy @ 1:30
Check HR, then easy choice loosen for 5 minutes
Finish with...
1 x 150 race from a dive
Warmdown a bit before you get out. Rest up this weekend & do a good job preparing for any exams you have left. LCM tomorrow morning at 8a.
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