1 x 600- 300/200/100
1:00 rest
4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 under, then build
6 x 25 @ :35 swim build to race pace at 15y, then fast UDK to the end
4 x 75 @ 1:30- drill/swim/skulling by 25's- don't rush the skulling
6 x 25 swim @ :35- as above, can be different stroke
Check HR, then 1:00 rest
4 x 50 swim free br3 or 4/2 @ :50 desc 1-4, #3 is @ :40
6 x 75 @ 1:10-
odds swim IM, desc 1-3
evens swim MRS/free/MRS faster by 25's
4 x 50 swim free br3 or 4/2, desc 1-4 @ :50- except #3 is a 75 swim free ALSO @ :50
6 x 75 swim swim 25 fly, 50 back desc 1-6 @ 1:10, except #5 is all swim backstroke @ 1:00
Check HR, then 1:00 rest
LONG SWIM-
4 times through:
100 swim choice, 3rd 25 is kickon back
75 swim IM, get time- this is FAST
100- swim/kick on back by 50's NO FREE
125 swim free br3 or 4/2- get out & go from a dive, giddyup the kick!
Check HR after 4th time thorugh
SPRINT SET-
AMRAP:
1 x 75 swim FAST for time in MRS @ 1:30
3 x 50 swim free br3 or 4/2 at 2nd gear
3 x 25 swim FAST in MRS (same stroke as 75), all @ :10 rest, get time
1:00 rest between rounds. Go 2 rounds MRS, 2 rounds your choice
At 6:27a, go a 150 drill/kick by 25's
Do an excellent job in school today & make sure you do your "Best/least best/differently or better talk" today or Thursday. Have a great day!
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