1:00 rest
3 rounds of:
3 x 75 @ 1:10- dr/k-dr by 25's
1 x 125 @ 2:00- 50 swim fast turn/25 drill/50 swim faster (same stroke as 75's)
6 x 25 kick w/boards @ :35, partner-style, be sure to race (middle 2 x 25 are on back)
:30 rest between rounds, check HR after each round
Go free/no free/choice stroke by round
4 x 50 sw/k by 25's in MRS (no free) desc 1-4 @ :50
5 x 50 swim IM order by 25's @ :45- fast turns throughout
6 x 50 swim free br3 or 4/2, strong & even, all @ :40
Check HR, then 50 easy choice
LONG SWIM-
3 times through:
350 free- 100 swim smooth & long/25 drill/100 swim strong & even/25 drill/100 swim giddyup
250 MRS (no free)- 100 neg split/50 drill/100 neg split faster
150 IM- 50 of each (no free), get time & desc 1-3 through the rounds
Check HR after 3rd time through
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend at the meet. Have a great day!
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