1:00 rest
With fins, 3 rounds of:
9 x 25 @ :30-
2 drill
1 fast udk
2 drill
4 swim (odds build/evens all fast)
1 x 175 as follows-
25 drill
take off fins
150 swim, desc 50's (200 set up/add legs/go!- by 50's)
Go free/no free/choice (same stroke throughout) by round
Check HR after each round, then :30 rest to get ready for next round
3 rounds of:
200 swim free br3 or 4/2 @ 2:25 (or @ 2:35); go 75 long & strong/50 big kick/75 long & strong
225 swim free- same interval, but don't get sloppy trying to make the interval
:10 extra rest between rounds, check HR
1:00 rest after 3rd round
3 times through:
4 x 75 @ :55 (or @ 1:05)- 50 strong & even, last 25 add kick & change gears
4 x 50 swim at 500 gp @ :40 (or @ :45)
4 x 50 swim at 500 gp minus :01 @ :40 (or @ :45)
1 x 75 swim at finishing speed- giddyup here!
Check HR then easy 25 to the starting end
1:00 rest between rounds
Finish up with...
MYSTERY SET!!
Today's options were...
a) one more round of the 50's goal pace set (so 4 rounds total then warmdown)
b)1 x 475 race from a dive- goal is to be faster than your 500 goal time
c) 5 x 50 @ :15 rest, holding best avg (goal is to be faster than 1/2 your 500 goal time
d) 5 x 100 swim free holding best avg @ 1:30 (should add up to faster than 500 goal time)
Warmdown as needed. Be on top of your classwork this week (and study hall hours), get excited to race this weekend. Have a great day!
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