1:00 rest
3 x 150 @ 2:30- 75 drill/kick/drill free (by 25's), 75 drill/kick/drill no free (by 25's)
4 x 75 @ 1:15- 25 kick w/bds build to fast, 50 swim/drill by 25's choice, build swim to fast turn
9 x 50 swim, 2 @ :50 IM order by 25's, 1 swim free big kick on 2nd 25 @ :40
Check HR, then 1:00 rest
6 x 100 as follows:
odds- drill/kick by 25's @ 1:45, desc 50 kick to fast
evens- swim/kick free by 50's desc 1-3 to fast @ 1:35
2 sets of:
1 x 25 udk @ :40 on stomach/1 x 75 swim choice desc 25's to fast
1 x 50 kick w/bds @ :55/1 x 50 kick w/bds @ :45
1 x 75 drill/kick/drill by 25's no free @ 1:15/1 x 25 swim same stroke race pace @ :30
6 x 100 as follows:
odds- swim free br3 @ 1:15
evens swim IM desc 1-3 @ 1:35
Check HR, then 1:00 rest
DISTANCE-
2 x 450 @ :20 rest pull w/choice equip desc 150, HR = 150/160/170 by 150
10 x 75 swim at GP @ 1:20, #5 & 10 are dist per stroke
1 x 450 swim get time- 85% effort here, get time
1 x 100 easy choice @ 2:00
1 x 475 swim max effort, should be faster than previous 450
Check HR
With fins, finish up with...
9 x 150 swim @ 2:40 desc 1-3, 3rd 150 in each round should be fast
Warmdown a bit before you get out. Keep checking the schedule for updates to time & location...Have a great day!
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