200 choice kick
16 x 75 in sets of 4-
1-4 @ 1:10, go 50 ra2 la2 free drill, last 25 udk no breath
5-8, dr-k-dr by 25's no free @ 1:00
9-12, k-dr-k by 25's @ 1:00- get legs into it
13-16, all kick w/bds @ 1:15, desc 1-4 to max effort
Check HR, then 1:00 rest
Break into groups...
DISTANCE-
450 pull free desc 150's to what you can
100 swim free w/big kick
Check HR, :30 rest then right into...
11 x 50 swim at mile gp @ :40/:45
Check HR, then 1:00 rest
450 pull free desc 150's to faster
100 swim free bigger kick
Check HR, :30 rest
11 x 50 swim at mile gp @ :10 rest
Check HR, then 1:00 rest
450 pull free desc 150's to fastest of the day
150 drill/choice by 25's
:30 rest before...
MYSTERY SET
Today the MS was 1 x 275 race for time, be faster than 1/6 your mile goal time
Check HR, warmdown as needed, but at least 5 mins
IM GROUP-
3 rounds of:
2 x 75 swim IM @ 1:00 (no free), desc 1-2
1 x 125 swim free br3 or 4/2, long & strong @ 1:30
1 x 75 swim IM- faster than #2 above, @ 1:30
1 x 125* swim IM @ 2:30- 50 breast (2nd rd 50 is back, 3rd rd 50 is fly)- this is fast
Check HR
8 x 50 swim breast*/free by 25's @ :45*- fast turns throughout, race pace
Check HR, 1:00 rest between rounds
*in 2nd rd, 50's are back/free @ :40, 3rd rd 50's are fly/free @ :40- fast turns throughout
After 3rd rd, 100 dr-k-dr-skulling, then...
MYSTERY SET
Today the MS was 1 x 350 IM race for time (75 of each stroke, 50 kick free at the end)- target your 400 IM goal time
Check HR, warmdown as needed, but at least 5 mins
SUPER FAST GROUP-
Break into 3 equal sized groups; 2 groups take turns on 50's FAD, while the 3rd group goes "6 x 50"
3 times through the following...
Groups 1-2:
4 x 50 from a dive (continuous)-
2 partners alternate 50's from a dive, 15y max effort swim/20y skull/15y max effort swim to the finish
Practice your relay starts, somebody should always be in the water.
After each partner has gone 4 x 50, move to the lanes by the bulkhead without blocks for "6 x 50"
Group 3:
Start with 6 x 50 swim strong & even free (can go other stroke, but make the interval) as follows:
Rd 1, go 3 @ :45/3 @ :40; check HR then 100 dr-k-dr-skulling by25's
Rd 2, go 3 @ :40/3 @ :35, check HR then go the 100 dr-k-dr-skulling
Rd 3, go 3 @ :45/3 @ :10 rest- check HR then go the 100
After each round of 6 x 50, switch with the other group (groups 1&2) and do the 4 x 50's
After 3rd rd, check HR then warmdown 150 drill/kick by25's. Check HR after the 150 as well.
REMINDER, NO WORKOUT TOMORROW (Sat 12/2). Use your time wisely: prepare for your exams, take good care of your body so you're ready to train on Monday. Be in touch with your teammates competing in G'boro and wish them luck, let them know we're cheering them on!
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