1:00 rest
3* x 200 @ 2:45- drill/swim by 50's, fast turn on the 50's swim
*3 is all kick, desc 50's 1-4 to what you can
3 rounds of:
4 x 25 kick w/boards; odds are 1/2 fast 1/2 easy, evens are all fast- all @ :35
2 x 50 @ :40*
*#1 is always swim strong & even free @ :40; #2 is all kick w/boards @ :40/:35/:30 by round
No rest between rounds
Check HR after 3rd round, then 1:00 rest
4 times through:
2 x 50 swim @ :45- go no free/choice by 25's
1 x 75 swim strong & even free br3 or 4/2 @ :50*
*even rounds intervals f or the 75 are :45 (2nd rd) and :40 (4th rd)
Check HR after 4th rd, then 1:00 rest
3 rounds of:
2 x 150 swim free @ 2:15-
#1, long & strong/add kick by 75's
#2, swim at mile gp
3 x 50 swim faster than gp @ :10 rest
Check HR & keep track of times on 150 and 3 x 50
:30 rest between rounds
After 3rd time through...
600- drill/kick by 50's; except 2nd 150 is all kick on back, and last 150 is choice/skulling by 25's
1:00 rest
MYSTERY SET-
Today we finished up with 3 x 300 swim free br3 or 4/2; go @ 4:00/4:30/RACE for time by 300
Check HR
Warmdown as needed. Do an excellent job with your self-care away from the pool leading up to the INVITE next week. Get excited to race & have a great day!
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