1:00 rest
With choice equip:
2 x 150 @ 2:30- drill/swim/kick by 50's, NO FREE; swim is fast turn
Same stroke as the 150's, 3 rounds of:
4 x 25 kick w/boards- race each other! Odds @ :35, evens @ :25
1 x 75 kick on back @ 1:15- 1/2 of each 25 is udk
1 x 75 swim @ 1:00 (same stroke as 150's)- build/GO/dps by 25's
Check HR after each round; 3rd round is choice stroke
1:00 rest after 3rd round
4 rounds of:
3 x 50 swim/kick by 25's @ :50/:55 for ladies if you'd like (no slower than :55); no free, #2 is kick w/boards
1 x 75 swim (same stroke as 50's sw/k) also @ :50/:55- same interval as the 50's sw/k!
No rest between sets. 4th round is your choice of stroke
1:00 rest after 4th round
2 rounds of:
2x{2 x 125 swim free br3 or 4/2 @ 1:25/1:30- 75 long & strong, last 50 add legs
{1 x 225 swim free br3 or 4/2 @ 2:25/2:30- giddyup to make the interval, but not sloppy
Check HR, then right into...
10 x 50 swim at 500 goal pace @ :40/:45- #6 is drill in 1st round, #5 is drill in 2nd round
Check HR after #10, then 100 easy dr-k-dr-skulling by 25's
1:00 rest
After 2nd set...
6 x 50 choice/kick on back by 25's @ 1:00
Finish up with...MYSTERY SET!!
Today we raced a single 250, the goal being faster than half your 500 goal time.
Warmdown a 300 drill/kick by 50's before you get out.
Do an excellent job with your self-care away from the pool- and make sure you're staying on top of your classwork, midterms will be here before you know it. Everybody together tomorrow afternoon at 12:30. Have a great day!
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