1:00 rest
With fins, four rounds:
5 x 25-
odds, drill @ :30
evens, fast udk @ :20
1 x 75 sw-k-sw faster by 25's @ 1:00
Go odd rounds free, even rounds no free
Check HR after 4th round, then take fins off & go 100 easy drill/choice
1:00 rest
9 x 50 in odds & evens-
odds, sw/k by 25's no free @ :50, desc 1-5 to what you can
evens- swim strong & even free br 3 or 4/2 @ :45/:40/:35/:30 (by 50)
Check HR after #9, then :30 rest
3 times through:
125 swim IM @ 1:45- pick a stroke to do a 50 of (not free), get time
125 swim free br3 or 4/2 @ 1:30*
125 swim IM @ 2:00- same as 1st 125 IM, but faster
No additional rest between rounds of 3, check HR after last 125
1:00 rest after #9
1 x 400 swim free @ 4:40- 200 cruise, 200 add kick
1 x 425 swim free @ 4:40- make interval, but nothing sloppy
:30 rest, check HR
11 x 50 swim at mile goal pace @ :40
Check HR, then 75 easy
1:00 rest
1 x 400 swim free @ 4:30- 200 cruise, 200 add kick & change gears
1 x 425 swim free @ 4:30- make interval, but don't get sloppy
:30 rest, check HR
11 x 50 swim at mile gp @ :10 rest
Check HR, then 75 easy
1:00 rest
1 x 400 swim free @ 4:20- 200 cruise, 200 add kick & go
1 x 425 swim free @ 4:20- giddyup the kick & get after it!
Check HR, then 125 easy choice
1:00 rest
MYSTERY SET-
(3 x 275 swim or pull desc 1-3 to max effort @ 5:00, goal is faster than 1/6 of mile goal time on #3)
We were running short on time this afternoon, wound up going 3 x 175 swim free @ 3:00 desc to max effort
Warmdown as needed. Use your time wisely this week & be thorough with your preparation for exams. Remember, tomorrow (Tuesday 12/5) is 1:30-3:30p, LCM. Have a great day!
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