1:00 rest
2 rounds of:
150 drill/kick by 25's @ 2:30 (all kick in 2nd round, desc 50's kick)
100 swim/drill by 25's @ 1:30- build the swim into your turn
4 x 50 swim/kick by 25's @ :50* (*@ :45 in 2nd round)
Check HR after each round
Go 1st round no free, 2nd round free
300 pull free w/choice equip, desc 100's to what you can
4 x 75 @ 1:00- swim build/drill/swim build faster by 25's
300 pull choice, desc 100's to faster
4 x 75 @ 1:00- 50 swim race pace tempo/25 choice drill
300 pull free- choice desc here (50's, 100's, 75's), but put a good stroke on it
Check HR
15 minutes to continue warming up "as needed"
1:00 rest, get water
40 x 50 swim at mile goal pace @ :40 (ladies @ :45)
Check HR, know your avg time
Warmdown as needed.
Next week we'll be getting ready for the Invite, so stay on top of your classwork (and study hall hours) and take good care of yourself away from the pool. Have a great day!
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