1:00 rest
14 x 50, odds & evens-
o- drill/kick by 25's @ 1:00- desc the kick
e- swim/fast UDK by 25's @ :50- same stroke as previous 50; build swim to race pace turn
Last 6 x 50's, no freestyle
1:00 rest, check HR
4 rounds of:
2 x 75 kick @ 1:15 desc 1-2, 2nd 75 is IM kick by 25's
1 x 100 swim @ 1:15- changes by round:
1st rd, swim free long & strong
2nd rd, 25 fly/75 free
3rd rd, 25 fly/25 back/50 free
4th rd, 100 swim IM
No rest between rounds, all 100's @ 1:15
Check HR after 4th rd, then 1:00 rest
2* times through:
2 x 450 swim @ 5:15 or 5:30-
#1, long & strong free, br3 or 4/2; add kick as you go through the 150's
#2- swim free/IM/free faster by 150's (no free on 150 IM)
12 x 50* swim at mile gp @ :50/:45/:40 (4 each)
Check HR, 50 easy
*in 2nd set, the 12 x 50 are instead 8 x 75 swim at mile gp, 4 @ 1:10/4@ 1:00 (ladies go 1:15/1:05 if you'd like)
Check HR again/50 easy
Finish up with a MYSTERY SET:
Two choices-
2 x 825 swim free @ 10:00, desc 1-2 to half your mile goal time; OR...
3 x 275 swim best avg free @ 4:00- add up needs to be faster than half your mile goal time
Check HR
Warmdown as needed before you get out. Take good care of yourself away from the pool & stay on top of your class work. LCM tomorrow with the big group. Have a great day!
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