1:00 rest
3 rounds:
1 x 125 @ 2:00- drill (odd 25's)/kick (even 25's), kick is half udk, then fast on back
3 x 25 @ :30 (same stroke as drilling on 125)-
1- fast breakout, then drill
2- 15y fast, then dps
3- all swim fast
Go free/no free/choice by round
Check HR after each round, 1:00 rest after 3rd round
6 x 150 as follows:
odds- 100 swim free br3 or 4/2, then 50 add kick & go @ 1:50/2:00
evens- swim IM by 50's (no free) @ 2:00/2:10, get time & desc 1-3
Check HR after #6, then get boards
4 times through:
4 x 50 swim IM order by 25's @ :50, fast turns throughout (CROSSOVERS!)
1st rd, #3 is all kick, same interval
2nd rd, #'s 2&4 are kick, same interval
3rd rd, #'s 1/3/4 are kick, same interval
1:00 rest after 3rd rd, then...
4th rd, all 4 x 50 kick @ :50
All kick is with boards
Check HR after 3rd & 4th rd, then go a 50 easy easy
Keep track of what you're holding on these 75's, check HR after 75's...
3 rounds of:
2 x 100 swim free br3 or 4/2 @ 1:10/1:15 (2nd 100 is 25 fly build, then 75 free- same interval)
2 x 75 swim free at 500 gp @ :55/1:05
Check HR after #2, then out & back @ 1:00
After 3rd round, 1 x 50 easy @ 1:30
3 rounds of:
2 x 100- as above
:10 extra rest after 2nd 100...then:
2 x 75 swim at 500 gp @ :10 rest
1 x out & back @ 1:00
After 3rd rd, 1 x 50 easy @ 1:30
MYSTERY SET-
Today we finished up with...
1 x 50 easy choice @ 1:30- your choice, just be moving (not on the wall) & be ready for:
1 x 300 swim free RACE- you should be at or faster than 300 split of 500 goal time (at least faster than today's avg 75's added up for a 300)
Check HR, then put fins on
With fins, warmdown with...
2 x 300 @ :20 rest, 75 dr-sw-dr, last 25 udk
Do any additional warmdown if you need to. Make sure you're keeping up with your study hall hours. One workout tomorrow, be ready. Have a great day!
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