1:00 rest
2 rounds of:
2 x 100 drill/kick on back by 50's @ 1:40 (kick w/boards in 2nd round)
6 x "30's" @ :45- fast UDK on stomach to 15y/fwd ss/fast kick on back (can be swim in 2nd set)
No rest between rounds, check HR after 2nd round, then 1:00 rest
6 x 50 kick fast/easy by 25's @ 1:00- #3/5 are 75's @ 1:00- 25 kick, 50 swim
6 x 50 @ :55- swim IM order by 25's, #3/5 are 75's swim free @ :55
6 x 50 @ :50- 25 swim 200 set up/25 swim big kick; #3/5 are swim free @ :50- JMI
1:00 rest, check HR
2 times through:
3 x 400 swim free @ 4:45/5:10-
1, neg split
2, desc 100's 1-4 to race pace, hand touch at 300
3- swim strong & even (as close to pace per 100 as possible)
:30 rest, check HR
10 x 50 swim at goal pace @ :45/:50*
Check HR, 100 easy choice drill
*in 2nd round, 50's are @ :10 rest
After 2nd round:
3 x 300 pull w/choice equipment, desc 100's 1-3 in each 300
1:00 rest
Finish up with...
MYSTERY SET
Warmdown a bit before you get out. Do an excellent job with your midterms & get excited to race this weekend in Hampton. Have a great day!
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