1:00 rest
With fins,
6 x 75 @ 1:05- drill/swim/kick; build swim to fast turn, kick is 1/2 UDK
Go 3 free, and 3 no free
Take fins off and get right into...
6 x 100 @ 1:30-
25 swim build to race pace tempo & fast turn
50 drill (same stroke as swim)
25 swim fast ("finishing speed")
Check HR, then 1:00 rest
3 rounds of:
2 x 75 @ :55/1:05- 50 long & strong, 25 add kick & go
2 x 50 swim @ :40/:45- swim at gp or gp+:01; good stroke here
1 x 25 race, finishing speed @ :20
Check HR & take :30 rest between rounds
3 times through:
2 x 150 @ 2:00/2:15- swim/kick by 25's NO FREE, desc 50's 1-3 to what you can
1 x 150 swim free @ 2:00/2:15- 100 cruise, 50 add kick & make a move
8 x 50 swim at mile gp @ :40/:45
1 x 275* race freestyle, get time
*in 2nd round, go 1 x 550; and in 3rd round, go 1 x 825- get times and add up for 1650 time
Warmdown with 3 x 300 @ :20 rest; ascend the 100's from about 85% on the first 100
Do an excellent job with your classes, stay on top of your Study Hall hours. LCM tomorrow afternoon. Have a great day!
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