1:00 rest
4 x 75 @ 1:20- drill/kick/drill by 25's @ 1:20- no free on last 2
8 x 25 @ :35- choice drill in MRS, except 3/5/7 are fast udk @ :25
9 x 100 @ 1:40 drill/swim/drill/fast udk on stomach, by 25's (no free on last 2 x 100 d/s/d/udk); desc 100's kick to all out effort
Check HR, then 1:00 rest
DISTANCE- set yesterday
1 x 300 swim free- HR is 150/160 by 150's
5 x 50 swim/kick by 25's @ :55- go IM order by 50's, or no free; #4 is all kick @ :55
1 x 450 swim free- HR is 150/160/170 by 150's
5 x 50 swim/kick by 25's @ :55- as above, #4 is all kick @ :55
1 x 600 swim free- HR is 150/160/170/180 by 150's
5 x 50 as above
1 x 750 swim free, desc HR by 150's to 150/160/170/180/MAX
Check HR, then 1 x 50 easy @ 2:00
12 x 75 swim at GOP @ 1:20- every 4th 75 can be easy choice @ 1:40
With fins, finish up with...
24 x 25 @ :40- "the usual" in sets of 4, but partner-style
For anyone who did yesterday's Distance set yesterday, let's go this one for today:
DISTANCE-
3 x 550 pull w/shnorkel & buoy (paddles if you'd like) @ :20 rest, desc 1-3 to something JUICY!
Check HR, then 1:00 rest, then...
3 rounds of:
5 x 50 swim at Goal Pace @ :50 (@ :10 rest in 3rd round)
1 x 275 swim FAST for time- get time, check HR, then...
1 x 25 easy loosen @ 2:00
No additional rest between rounds
Warmdown a 300 before you get out
Be sure to warmdown a bit before you get out. Regular workout schedule tomorrow morningfor everybody (even those in the meet tomorrow night). Do an excellent job in school today & get excited to race this weekend. Have a great day!
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