:30 rest
3 x 200 @ 3:00- 150 drill/swim by 25's (build the swim); last 50 kick w/bds, desc 1-3
Check HR, put fins on
With fins:
12 x "sort of" 75 @ 1:00-
udk & race pace breakout at far flags, then..
fwd ss
fast udk back to the near flags, then..
fwd ss again
race down to far end, FAST
Go 4 free, 4 no free, 4 choice
Check HR, then take fins off
"How low can you go?"
1 x 75 swim free @ :55- smooth & strong/add kick for giddyup/hold speed- by 25's
1 x 50 swim free w/200 details @ :40*
No rest between rounds;
interval on 50 gets :05 faster by round until you miss the interval (all w/200 details), "how low can you go?"
3 rounds of:
3 x 50* @ :40 (ladies @ :45)
1 x 175^ swim free, get time & check HR after each round
25 easy back to the starting end
*50 are strong & even, except...
1st round, #1 is at 200 setup;
2nd round, #2 is at 200 goal pace;
3rd round, #3 is at finishing speed;
^175 is 80-85% in 1st round; 2nd round is 100 smooth/75 add kick & move; 3rd round is GO!!
Warmdown a 300 before you get out. Take good care of yourself away from the pool & get excited to race this weekend. Have a great day!
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