1:00 rest
After your day off, let's be deliberate with the warmup, then get some good swimming in.
4 x 300 @ :15 rest- 150 drill/swim free by 25's, 100 drill/swim no free (by 50's), 50 kick on back
15 x 50 in 3's
1- drill/swim by 25's @ 1:00, no free
2- swim/kick by 25's (same stroke as #1), build swim to fast turn, @ :50
3- all swim free br3 @ :40
Check HR, then 1:00 rest
16 x 250 as follows:
1-4, all @ :20 rest- go 100 swim free (HR @ 150), 50 drill free, 100 swim free faster (HR @ 1:60)
5-8, all @ :20 rest- go IM: 100 swim IM, 50 kick FAST w/bds, 100 swim IM faster
9-12, all pull free w/shnorkel/buoy (paddles if you'd like), desc 1-4 @ :20 rest
13-16 @ 3:40, swim the odd 50's (desc to Goal Pace), even 50's kick on back; go @ 4:00 if necessary, but be sure to hit your GP on the 3rd 50
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW this weekend & enjoy your time off. Have a great day!
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