1:00 rest
With fins, 3 rounds of:
3 x 25 stroke drill @ :30
1 x 75 (same stroke as 25's drill) @ 1:00- swim/kick/swim faster by 25's
1 x 100 kick fast for time w/boards @ 1:30
No rest between rounds, check HR after each 100 kick
Go free in 1st round, no free in 2nd/3rd rounds
Take fins off after 3rd round
4 x 50 swim/kick by 25's @ :55 no free, desc to giddyup; #3 is 75 swim free br3 or 4/2 @ :55
2 x 125 swim free @ 1:25 (@ 1:30 if needed)
4 x 50 sw/k by 25's @ :50 no free, desc to giddyup ;#3 is 75 swim free @ :50
2 x 125 swim free- as above
:30 rest, check HR
1 x 100 IM race for time
Check HR
3 rounds of:
3 x 250 swim free @ 2:50 (or 3:10), 1st 100 is smooth & long, then add kick & desc last 3 x 50
1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time
Check HR, 1:00 rest between rounds
Finish up with...
4 x 50 swim at mile goalpace @ :40 (or @ :45)
Check HR
4 x 50 swim at mile gp @ :10 rest
Check HR
4 x 50 swim at mile gp @ :40 (or @ :45)
Check HR
Warmdown as needed. Be on top of your classwork as you start getting ready for exams & take good care of yourself away from the pool. LCM tomorrow at 12:30p. Have a great day!
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