1:00 rest
With fins:
8 x 75 @ 1:15-
25m- fast UDK as far as you can, breakout & sprint to 25m & fwd ss;
25m- drill back to starting end (same stroke as 1st 25);
25m- swim race pace back to midpool
Go 4 free, 4 no free
1:00 rest, take fins off
12 x 50 in sets of:
1-2, swim free br3 or 4/2 @ :50 (2nd & 3rd rounds @ :45)- all long & strong
3-4, swim no free build to race pace to 35m, then fast UDK to the end
Check HR after #12, then 1:00 rest
18 x 150 in sets of 6 as follows:
odds- free @ 2:20
evens- MRS (or no free) @ 3:00
1- 100 swim long & strong/50 add kick & go
2- 25 drill/50 swim fast turn/25 drill- hand touch/50 swim fast, get time
3- swim free long & strong/add kick & go/long & strong by 50's
4- swim fast/drill/swim fast by 50's
5- swim 50 free giddyup the kick/100 long & strong
6- all swim, 3 x 50 @ :15 rest, get time
Check HR after each round, can go different stroke for even 150's by round
Finish with a single 50 race from a dive
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school (even if you're off tomorrow). Have a great day!
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