1:00 rest
3 x 150 @ 2:30- 100 drill/swim by 25's, last 50 kick w/bds desc 1-3 (3rd 150 no free)
15 x 50 in sets of 3's as follows:
1-2, swim/kick by 25's no free @ :50, desc 1-2
#3- all swim free br3 @ :35- giddyup here to make the interval
Check HR after #15
3 rounds of:
3 x 100 race @ 3:00 (one group every 1:30)- go 75 fast/25 swim back easy; get times for each 75
1 x 150 easy drill/choice by 25's
You can change strokes after each round, but the 3 x 100 in each round have to be the same stroke
After 3rd round...
8 x 50 drill/choice by 25's @ 1:00
We'll finish up with 1 x 150 race from a dive (pick a stroke that you did on the 75's, take your avg time & double it, add :01- that should be your goal on the 150)
Warmdown a bit before you get out. Do an excellent job on your HW this weekend, and keep checking your email for schedule updates through the beginning of next week. Good luck to everybody racing at the Distance Meet today/tomorrow. Have a great day!
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