1:00 rest
With fins:
12 x 25 @ :35- fly pull free kick, except #'s 4/7/11 are fast udk on stomach @ :25
2 sets of:
3 x 75 @ 1:10- dolph kick w/boards, 50 choice fly drill
3 x 25 swim @ :30- build/200 setup/max effort by 25's
Check HR after 1st set, then take fins off for 2nd set
1:00 rest after 2nd set
6 x 75 @ 1:00/1:10 (odds & evens)-
odds- 25 swim fly build, 50 swim choice
evens- 25 swim fly/50 swim back (#2); fly/breast/fly by 25's (#4), IM- no free (#4)
4 x 50 swim free br3 or 4/2 desc 1-4 @ :45, #3 is @ :35
4 x 50 kick w/boards @ :50, turn end is FAST
Check HR, :30 rest
4 x 50 swim IM order by 25's, fast turns @ :50
4 x 50 swim free br3 or 4/2 @ :45, straight desc, but #3 is @ :35
3 x 450 swim free br3 or 4/2 @ 5:20 (ladies @ 6:00); change gears by 150's- HR = 140/160/170+ by 150's
Check HR, 1:00 rest
All goal pace is mile pace:
4 x 100 swim at gp @ 1:15/1:25
1 x 75 swim finishing speed @ 2:00
5 x 75 swim at gp @ 1:00/1:10
1 x 75 swim at finishing speed @ 2:00
6 x 50 swim at gp @ :10r
1 x 75 swim at finishing speed
Check HR
1 x 50 easy
Finish up with...
MYSTERY SET
The Mystery Set was to go back up through the mile pace set in reverse- starting with the 50's, ending with the 100's- but everything is on :10 rest instead of on an interval (100's @ :15 rest).
Warmdown as needed before you get out. Go to class, do your study hall hours & get excited to race at Towson this weekend. Have a great day!
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