1:00 rest
6 x 200 as follows:
odds- NO FREE
75 dr-k-dr by 25's @ 1:10
50 swim/kick by 25's @ :50
75 sw-k-sw faster by 25's @ 1:00
evens- 50 swim (same stroke as odd 200's), build into turn/2nd 25 at race pace tempo
150 pull free w/choice equipment, desc 50's 1-3
@ 3:30
Check HR after #6, then...
2 x 125 swim free @ 1:30 (@ 1:40 if needed)-
75 long & strong/50 add kick & go
2 x 50 swim strong & even free br 3 or 4/2 @ :40 (:45)
2 x 125- as above @ 1:25/1:35
2 x 50 swim stronger but still even @ :40 (:45)
2 x 125- as above @ 1:20/1:30
2 x 50 swim strongest of the set- but still even, @ :10 rest
Check HR, then...
150 drill/skulling by 25's
Check HR again, then 1:00 rest
3* times through:
1 x 75 swim free @ 1:00- 50 smooth & long/last 25 add kick & change gears
3 x 50* swim at 500 gp @ :40/:45
1 x 100 swim faster than 500 gp (finishing speed!)
Get time & check HR, then right into...
1 x 75 dr-k-dr by 25's
1:00 rest between rounds
*in the 3rd round, the 3 x 50 sw at gp are @ :10 rest
After 3rd round, get right into...
1 x 250 drill/choice by 50's
1:00 rest
Finish up with...
4 x 125 race free from a dive @ 3:00- hold best average
(We wound up going only 2 x 125 from a dive, we ran out of time)
Warmdown as needed. Regular lift/swim tomorrow morning, then everybody swims at 2:30p tomorrow afternoon. Have a great day!
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