1:00 rest
With buoys, 3 rounds of:
1 x 125 @ 2:15-
50 swim free br3 (count strokes)
50 fist freedrill br3 (count strokes, how close can you get to your 1st stroke count?)
3 x 25 @ :35- kick w/buoys out front/head in h2o- all FAST
No rest between rounds; check HR after 3rd round, then go the 100
1:00 rest
DISTANCE-
3 rounds of (maybe 4):
5 x 50 @ :55- swim/kick by 25's no free desc 1-3; #'s 3&5 are 75's swim free @ same interval, desc 25's
:25 rest after #5...
1 x 275 swim free giddyup- goal is faster than 1/6 of your mile goal time (3:00 here gets you 18:00 in the race)
Check HR then easy skulling back to the far end
1:00 rest between rounds, check HR
Finish up with...
3 x 300 swim free @ 5:00 desc 1-3 to something JUICY! Who can break 3:00? 3:10?
Check HR & warmdown after #3
STROKE GROUP-
16 x 75 in sets of 4 as follows:
1-4, swim free br3 or 4/2 @ 1:10- 50 long & strong/25 add kick & GO!
5-8, are done as 25's all swim FAST @ :40 (12 x 25 all swim fast @ :40) in MRS no free
9-12, swim IM (no free) @ 1:15- smooth but with FAST turns throughout
13-16, straight swim in MRS (same stroke as 25's above) @ 2:30- best average!
Check HR after #16, the go the 100
MYSTERY SET-
Repeat the 16 x 75's, but the fast stuff can be free in the 2nd round
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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