1:00 rest
With fins:
8 x 75 @ 1:20-
25 drill in MRS, 25 kick free on back w/arms pointed UP, 25 fast explosive UDK on stomach
Take fins off after #8, then get right into...
3 x 150 as follows:
drill/kick/drill by 50's @ 2:40, except...
#2 is swim desc 50's 1-3 to what you can (same stroke as odd 150's)
1:00 rest
2 rounds of:
6 x 50 as follows:
odds- swim/kick by 25's in MRS (no free) @ :55, desc 1-3 to something juicy
evens- swim free br3 or 4/2, giddyup your kick, @ :45
#6, all kick free w/boards max effort @ 1:00
No rest between rounds, check HR after 2nd round, then 1:00 rest
2 rounds of:
6 x 50 as follows:
odds- swim/kick by 25's different stroke than previous set, but still no free (@ :55, desc 1-3)
evens- swim free br3 or 4/2, big kick to drive you, @ :40
#6, all kick fast free w/boards @ 1:00- max effort here!
No rest between rounds, check HR after 2nd round, then 50 easy
LONG SWIM-
3 times through:
125 swim free br3 or 4/2- build kick on last 50
75 swim IM, smooth strong strokes
75 swim IM, faster
125 swim free br3 or 4/2- finishing speed for your IM
150 swim backstroke, desc the 3 x 50's to what you can
Check HR after 3rd time through, then warmdown a bit before you get out.
SPRINT GROUP-
AMRAP:
3 x 75 swim desc 1-3 to FAST, @ 1:40
50 easy drill @ 1:00
3 x 25 race @ :10 rest (all @ 2:00)- how much faster than your Goal Time can these be?
No additional rest between rounds; change strokes after every other round.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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