1:00 rest
With fins,
4 x 50 @ :55- catchup free drill/dolph kick on side by 25's
12 x 25 @ :35- fly pull free drill, except #'s 3/5/7/9 are fast UDK on stomach @ :20
Check HR, then take fins off, then...
1 x 200- drill/kick/drill/skulling by 25's
1:00 rest
6 x 100 @ 1:30- desc 1-3's as follows:
odds- 25 swim fly build to fast turn, 50 swim choice, 25 kick on back
evens- swim IM
Check HR after 3 & 6, then get right into...
1 x 200- as above
1:00 rest
Choice of stroke, but same stroke throughout:
4 x 50 swim @ :45/:50- strong & even, keep track of average time; #3 is swim/kick by 25's, (same stroke)
:30 rest, check HR
4 x 50 as above, but hold faster average
:30 rest, check HR
4 x 50 as above, hold same avg time, but @ :40 or :45 (:05 faster than 1st two rounds)
Check HR, then get right into...
1 x 200- as above
1:00 rest, check HR again
STROKE GROUP-
Until 6:15a (hopefully, 3 rounds):
4 x 25 drill @ :35- #3 is swim at 200 setup
4 x 50 swim at 200 Goal Pace @ 1:00*- go your pace, make it as smooth as possible, but go your pace
1 x 100 swim free br3 @ 1:10/1:15
No rest between sets
*anybody NOT racing this weekend, go these @ :55 in 1st set, and then :10 rest in 2nd set)
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4, change strokes after each round of 4
DISTANCE-
3 x 250 swim @ 3:15- 150 smooth & long, 100 strong (HR 150/160)
5 x 50 swim/kick by 25's desc 1-5 @ :50
2 x 250 swim @ 3:15- as above, HR 150/160 then 160/170
10 x 50 swim at Goal Pace @ :55
1 x 250 swim @ 3:15- as above, HR 160/170+
Check HR
8 x 75 swim at Goal Pace @ 1:20
Check HR
1 x 50 easy choice @ 1:30
1 x 175 swim for time, should be faster than 200 Free goal time
Check HR again, then warmdown
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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