1 x 600- 300/200/100
1:00 rest
2 times through:
3 x 75 drill/swim/kick @ 1:15- 1/2 way under on the kick
1 x 100 swim free br3 or 4/2 @ 1:15- big fat kick on the last 25
:30 extra rest to check HR after 2nd set, then...
2 rounds of:
3 x 50 kick @ :55, desc 1-3 to what you can (one round is w/bds)
1 x 75 swim/kick/swim by 25's @ :55- 2nd 25 swim is faster than 1st
:30 rest after 2nd set to check HR, then...
2 sets of:
3 x 50 swim IM order by 25's @ :50
1 x 75 swim free br3 or 4/2 @ :50
Check HR after 2nd set, then 1:00 rest
500 pace work today...
2 times through:
2 x 150 swim free neg split @ 1:50 (ladies @ 2:00)
5 x 25 swim at 500 goal pace @ :25
1 x 25 easy @ :30
1 x 50 swim finishing speed @ 1:30 (faster than goal pace)
Check HR, then 50 easy
2 x 150 swim free @ 1:50/2:00, change gears by 50's
4 x 50 swim at 500 goal pace @ :55
1 x 25 easy @ :30
1 x 75 swim finishing speed
Check HR, then 50 easy
1:00 rest between sets.
After 2nd time through, warmdown with...
6 x 125 pull free w/shnorkel & choice equip @ 1:50- watch hands, keep head still
Check HR after #6
Make sure you're off to a good start with your classes, and take good care of yourself away from the pool. Everybody together tomorrow at 12;30p, drylands first. Have a great day!
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