1 x 600- 300/200/100
1:00 rest
All freestyle, 2 rounds of:
3 x 50 @ :55- drill/kick on back by 25's
1 x 150 swim/kick by 25's- desc the 50's 1-3 to what you can
Check HR, then :30 rest
NO freestyle (1x):
5 x 50 @ :55- as above
1 x 250 swim/kick by 25's (same stroke as 5 x 50's drill/kick), desc 50's 1-5 to giddyup
Check HR, then :30 rest
5 x 50 swim strong & even free br3 or 4/2 @ :45 (#3 is @ :35)
4 x 50 swim IM order by 25's @ :50- fast turns throughout, include the freestyle on #'s 3&4
5 x 50 swim strong & even free br3 or 4/2 @ :40 (#3 is @ :35)
Check HR, 1:00 rest
All gp is at mile pace...
1 x 600 swim free br3 or 4/2, 100 cruise/100 at gp @ 7:00/7:30
12 x 50 swim at mile gp @ :40/:45
1 x 600 swim free- as above
8 x 75 swim at mile gp @ :55/1:05
Check HR, then go a 50 easy
550 race- goal is faster than 1/3 of your mile goal time
Warmdown with...
1 x 750 pull free w/buoy & shnorkel (paddles if you'd like)- desc the 3 x 250's to faster than HALF your 550 time above.
Check HR, then 250 drill/kick on back by 50's before you get out.
Stay on top ofyour Study Hall hours this week & take good care of yourselves away from the pool. Get excited to race this weekend!
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