1:00 rest
With fins, 4 rounds of:
2 x out & backs @ :35- fast udk to midpool/fwd ss/kick on back w/arms pointed up
2 x 50* @ 1:00- 25 choice drill/25 fast udk on side
*drill is no free in 1st 3 rounds, your choice in 4th round
Check HR after 4th round, then take fins off
4 rounds of:
4* x 75 @ 1:05, dr-k-dr by 25's, focus on a good stroke & fast turns
1* x 50 swim @ :40/:45, swim build to race pace turn/long & strong free by 25's
*in second round, go 3 x 75/2 x 50, then in 3rd rd it's 2/3, and in 4th rd it's 1/4
1:00 rest, check HR
3 rounds of:
2 x 200 swim free @ 2:25/2:35- go 100 long & strong then 100 add legs
3 x 50 swim at mile gp @ :40/:45
No rest between rounds, check gp after 200's & 3rd 50
50 easy @ 1:30 after 3rd round
6 rounds of:
1 x 100 swim free @ 1:10/1:15- cruise, just make interval with a smooth stroke
1 x 75 swim at mile gp @ :55/1:05
1 x 100 swim faster than gp- giddyup to finishing speed here
Entire set @ 4:30 (so about 2:10 for the last 100; go an out & back in between rounds if you'd like)
Finish up with...
3 x 550 pull free w/choice equip, desc 1-3 to what you can @ :30 rest
Warmdown as needed & get excited for LCM tomorrow afternoon. Have a great day!
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