1:00 rest
2 rounds of:
3 x 75 @ 1:10- dr/k/dr by 25's
1 x 125, go swim/kick by 25's & desc the 25's swim 1-3
:30 rest between rounds
Go free in 1st round, no free in 2nd round
15 x 50 in sets of 5:
1-5, odds are swim free long & strong @ :40, evens are swim/kick by 25's no free @ :45
6-10, all swim IM by 25's @ :45, FAST turns throughout
11-15 all @ :50, odds are sw/k by 25's no free (desc 1-3), evens are kick w/bds all FAST
Check HR, then go 50 easy
3 x 750 as follows:
odds- swim free, desc the 250's 1-3; hand touch at 500 in each to get last 250 time
#2- 6 rounds of:
1 x 75 swim at mile goal pace @ :55 (or @ 1:05)
1 x 50 swim faster than goal pace @ :40 (or @ :45)
50 easy loosen
3 x 550 as follows:
odds- pull w/shnorkel & choice equip, desc 1-2
#2- 11 x 50 swim at mile gp @ :40 (or @ :45)
50 easy loosen
3 x 350 as follows:
1-2, swim w/fins desc 1-2 to max effort on #2, get time
50 easy (fins are off)
#3- broken (trying to be faster than 2nd 350 from above): 150 race/:30 rest/125 race/:20 rest/75 race
Subtract :50 to get total time
Warmdown as needed before you get out. REMEMBER, we're going the 6 x 100 from a dive tomorrow morning, so prepare yourself accordingly tonight. We'll flip the pool after warmup. NO YOGA tomorrow, we're in the water at 8a. Have a great day!
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