1:00 rest
With fins:
15 x 25 in sets of 3:
1- drill @ :30
2- swim build to fast @ :20
3- fast under kick @ :30
Change strokes by rounds if you'd like
Fins off after #15, then...
12 x 75 in odds/evens-
odds, swim/kick/swim faster by 25's @ 1:10- no free
evens- swim free dps/swim free build/drill free by 25's @ 1:00
Check HR, then 1:00 rest
4 x 450 @ 5:15/5:30- HR = 140/160-170 by 225's
10 x 50 swim at 500 goal pace @ :40/45 (#5 is drill, stay @ interval)
1:00 rest, check HR
4 x 450 @ 5:30/5:45-
200 cruise to hand touch, get time, right into...
225 swim giddyup the kick to go same time (or faster) as 200 time
Check time/HR, then 25 drill
10 x 50 swim at 500 goal pace @ :10 rest (#5 is drill, same :10 rest)
Check HR
Warmdown with a 300 drill/kick by 50's, do more if needed. Stay on top of your classwork, take good care of yourselves away from the pool & get excited to race this weekend at AU. Have a great day!
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