1 x 600- 300/200/100
1:00 rest
With fins:
4 x 75 @ 1:15- 50 breast pull w/dolphin kick, 25 dolphin kick on your side
4 x 50 drill/kick under by 25's @ :55- drill is MRS
3 x 100 @ 1:40- 75 kick on back (desc 1-3 to fast), last 25 choice skulling, no "conductor"
Check HR, then take fins off.
3 rounds:
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can; rev IM by round)
2 x 100 swim free br3 @ 1:15/1:20 (National group @ 1:10)
1 x 150 swim/last 50 kick in MRS, get time & desc 1-3 to fast
:30 rest between rounds, check HR
DISTANCE- LONG SWIM
3 times through:
200 in MRS- 50 swim/25 drill/50 swim faster/25 drill/50 swim fastest; no free
300 pull w/choice equip, desc 100's 1-3
400 swim IM (1st round is 4 x 100's IM; 2nd round is 2 x 200 IM; 3rd round is 300 IM+100 kick)
Check HR after 3rd time through
STROKE GROUP-
(National Group)
2 times through:
4 x 50 swim at 200 GP @ 1:00/50 easy drill @ 1:30
4 x 50 swim at 200 GP @ :50/50 easy drill @ 1:30
4 x 50 swim at 200 GP @ :40/150 easy drill-kick by 25's (breaststrokers go @ :45)
3 x 150 pull free w/choice equip desc 1-3 @ 2:20 after 1st round
BROKEN 150 (3 x 50 swim @ :10 rest) after 2nd round
DISTANCE OPTION-
2 times through:
8 x 75 swim @ 1:10, 3 at Goal Pace 1 easy
300 easy drill/choice by 50's
After 1st round, 1 x 150 RACE for time
After 2nd round, 1 x 300 RACE for time
Warmdown a bit before you get out. Check your email each night and again in the morning to see if there are any schedule changes or pool changes (locations). Have a great day!
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