1:00 rest
3 rounds of:
1 x 125 @ 2:00- drill/kick by 25's, but last 25 is skulling on back
3 x 25 swim desc 1-3 @ :30- same stroke as 125; in 2nd/3rd rounds, these are @ :25
No rest between rounds
Go no free/free/choice by round
After 3rd round, get right into...
6 x 50 kick w/boards @ :55- hold faster avg by sets of 2
1:00 rest, check HR
6 x 50 sw/k by 25's @ :55, go 2 of each stroke (no free) and desc 1-2
4 x 50 swim strong/even free @ :40/:45
2 x 50 kick max effort @ 1:00- should be faster than what you went on the 6 x 50 above
:30 rest, check HR, get water, then...
12 x 100 swim free as follows:
odds- strong/even @ 1:10
evens- 25 swim build/50 swim race pace tempo/25 drill, all @ 1:20
Check HR after #12, then 1:00 rest
One time through:
4 x 25 @ :40- 15y swim max tempo/10y drill
6 x 75 swim at 500 gp @ 1:00/1:10
1 x 50 swim at "finishing speed" @ 1:00
Check HR
4 x 100 pull free w/choice equip @ 1:45- can go 125's if you'd like
1:00 rest, check HR
6 x 75 swim at 500 gp @ 1:00/1:10
1 x 50 swim at "finishing speed"
Check HR, then...
10 minutes active recovery- your choice (drill/swim/kick/skulling/other), but keep it moving
Check HR again
Finish up with...
MYSTERY SET
Today we went 5 x 50 race @ :10 rest, trying to add up to faster than half your 500 goal time
Warmdown as needed. Stay on top of your classwork (and your study hall hours) and take good care of yourself away from the pool. Big opportunity next weekend at the Invite, get excited for it!
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