1:00 rest
This morning, warmup "as you feel," and make sure you're ready for the Long Swim (two options for today)...
At 5:30a...
10 x 100 in 3 x 3's and then 1:
1- swim free or back @ 1:10/1:15/1:20
2-3, swim/kick by 50's @ 1:45 desc 1-2 in MRS (no free), get time on #2
:30 rest, check HR
4-5, swim free or back @ 1:10/1:15/1:20
#6- swim/kick by 50's- same stroke as #2-3, but faster
:30 rest, check HR
7-9, swim free or back @ 1:10/1:15/1:20
:30 rest check HR, then...
1 x 100 swim/kick in MRS (same stroke as above)- FAST FOR TIME
LONG SWIM
Two options today...
DISTANCE-
3 times through:
200 smooth & long free br3- HR 150 here
200 IM- 75 swim IM (no free)/50 kick on back/75 swim IM faster
200 swim free br3- HR 160 here
Hop out for 175 swim free from a dive (off the side), how close can you get to your 200 free Goal Time?
STROKE GROUP:
4 times through:
100 swim free br3, smooth & long
100 IM- 75 swim, last 25 kick free on back
100 swim free br3, faster
4 x 25 swim in MRS (no free), all fast @ :10 rest (even rounds @ :15 rest)
50 stroke drill (same as 25's)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in Florida next month. Have a great day!
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