1:00 rest
After warmup...
The "Mother Of All 50's" set
6/5/4 x 50
the "6" are 35m swim build to race pace/15m fast UDK @ 1:00
the "5" are swim IM order by 25's @ :55
the "4" are always swim free br3 or 4/2 @ :45
1:00 rest
5/4/3 x 50
5&4 are as above
the "3" are swim in mrs (no free), go swim/drill/swim faster by 50's @ 1:00
1:00 rest
4/3/2 x 50
4- as above
3- swim in mrs (no free) @ :55, all desc to 200 gp or faster
2- are kick @ 1:10 desc 1-2
1:00 rest
3/2/1 x 50
3- swim free br3 or 4/2 @ :40
2- drill in mrs (no free) @ 1:10
1- race in mrs (same stroke as drill) from a dive
Warmdown until 12:00p with 150's pull free w/shnorkel/buoy and paddles if you'd like- ascend the 3 x 50's in each 150 from 85% effort, take :20 rest between 150's. Regular schedule this week, but next weekend will be different (meets at GMU and StJ). Make sure you're ready for the week ahead at school. Have a great day!
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