1:00 rest
5 x 50 drill/kick choice by 25's @ 1:00- 3-5, no free
4 x 75 @ 1:15- drill/kick/drill by 25's; 1st 25 drill is ra2 la2 free drill, keep head still/strong long
3 x 150 @ 2:20- 50 swim fast turn, 25 kick 1/2 under h2o; 2nd 75 is no free
Check HR, then continue right into...
9 x 100 in 3's
1-2, 25 kick w/boards, 50 swim back/breast by 25's, last 25 kick w/boards @ 1:45
#3- all kick w/boards, 1st 25 is dolph kick; get time, desc 1-3 to all out FAST
12 x 50 swim as follows:
4- swim free br3, strong & even @ :45
4- swim IM order by 25's, focus on fast turns, @ :50
4- swim/kick by 25's in MRS no free, desc 1-4, @ :55
1:00 rest, check HR
Anybody racing Saturday or Sunday, finish up with...
24 x 25 @ :40- "the usual" in sets of 4, change strokes after each round of 4
Everybody else...
2 sets of:
3 x 150 swim free br3 @ 2:00 or 2:10; HR is 150/160 by 75's
1 x 275 swim free br3, target goal split of mile (1/6 of your mile goal time), @ 4:00
3 x 250 swim free br3, HR is 160/170 for 150/170 for last 100, all @ 3:20 (@ 3:40 if needed)
1 x 175 swim free fast for time, should be faster than 200 free goal time
Check HR, then 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today, and remember there will be regular workout tomorrow morning here, and then again at 10:30a here on Saturday Morning w/Peter's group. Have a great day!
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