1:00 rest
With fins:
8 x 75 odds & evens-
odds @ 1:10, dr-k-dr by 25's, kick on back w/arms pointed toward ceiling
evens @ 1:00, sw-k-sw by 25's, kick is fast udk on stomach
Take fins off
With shnorkel: 6 x 75 @ 1:05, sw-fist drill-sw by 25's; count strokes, how close can fist drill be to swim?
Shnorkel off for...
8 x 25 choice drill no free @ :30, #'s 3&6 are fast udk @ :20
2 sets of:
3 x 50 drill/kick by 25's @ :55, no free
2 x 125 @ 1:45, same stroke as 50's dr/k; alternate swim & kick, desc 25's swim
1 x 100 @ 1:30-
25 swim build to fast turn (same stroke as 50's & 125's above)
50 swim long & strong free
25 swim max effort (same stroke as 1st 25)
No rest between sets.
Check HR after 2nd set, then finish up with...
4 x 50 swim/kick no free by 25's desc 1-4 @ :50
4 x 50 swim strong & even free @ :40
4 x 50 swim/kick no free (same stroke as 1st 4 x 50) @ :40- hustle to make the interval
Check HR again, then 1:00 rest
2 x 300 swim free @ 3:30- long & strong on 1st 150, add kick on 2nd 150 (rreally change gears here)
1 x 325 swim free @ 3:30, better effort than 300's to make the interval
1 x 175 swim IM fast (skip last 25 free), time should be close to 200 yd IM best time
1:00 rest, check HR
2 x 400 @ 4:30 (or @ 4:40)- long & strong on the way, add kick for 2nd 200
1 x 425 swim free @ 4:30 (or @ 4:40)
1 x 175 swim IM- as above, better effort to equal or beat your 200 IM goal time
1:00 rest, check HR
2 x 275 swim free @ 3:10 (or @ 3:20)- add kick at the 150, change gears
1 x 300 race for time
:30 rest, check HR
1 x 175 swim IM- max effort here!
Check HR again
Warmdown as needed
Regular LCM workout tomorrow. Stay on top of your classwork over the break and make plans to train while you're home. Have a great day!
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