1 x 600- 300/200/100
1:00 rest
3 rounds of:
1 x 125 @ 2:00- 50 drill/25 choice udk/50 drill-swim (build swim)
1 x 200 sw/k by 25's (same stroke as 125), desc 50's 1-3, handtouch @ 150, last 50 fast
:30 rest between rounds
Go free/no free/choice by round
3 times through:
200 pull free @ 2:30/2:40- get time, desc 1-3
25 choice skulling @ 1:00
3 x 50 swim free strong & even @ :40/:35/:40 (or @ :45/:40/:45)
1 x 25 swim max effort, get time, check HR
1:00 rest after 3rd round, then...
1 x 150 swim build to race pace turn/hold speed - by 25's, @ 2:30
6 x 75 swim at 500 gp @ 1:10/1:20
Check HR after #6, then...
1 x 150 drill/kick by 25's
1:00 rest
1 x 150- as above @ 2:30
6 x 100 @ 1:40- 75 swim at gp minus a half second- faster than 1st round here/25 easy choice
1 x 150 drill/kick by 25's
1:00 rest
BROKEN 250:
75/50/50/50/25, all @ :15 rest- goal is faster than 1/2 your 500 goal time (subtract 1:00 for total time)
Finish up with...
1 x 800 with fins & choice equip-
odd 100's- 25 swim FAST/50 cruise/25 udk
even 100's- drill/kick by 25's
Do any additional warmdown as needed. Stay on top of your classwork & study hall hours, get excited for the Invite in a couple of weeks. Have a great day!
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