1:00 rest
With fins:
8 x 25 @ :35- breast pull free kick drill, focus on wide press/sweep in front of you/lunge to the front
Take fins off, go the 100 dr-k-dr-skulling by 25's
1:00 rest
12 x 50 in sets of 4 as follows:
1-4, swim strong & even free br3 or 4/2 @ :45
5-8, swim/kick by 25's @ :50, your choice, desc 1-4
9-12, swim strong & even free br3 or 4/2 @ :40
12 x 25 @ :40-
1-2, fly pull free kick drill
3-4, choice drill in MRS (no free)
:30 rest to regroup...
8 x 75 (by 2's) @ 1:15/1:10/1:05/1:00-
25 swim fly build to race pace turn
50 swim in MRS, big kick on 2nd 25
(last 2 x 75, go 25 fly/50 back- focus on udk's)
Check HR, then 1:00 rest
Two options today:
A- classic IM set...
(AMRAP)
125 swim IM (last 25 kick free on back) @ 2:05- smooth & strong here, good turns
75 swim free br3 or 4/2 @ :55- change gears to make the interval
75 swim free br3 @ 1:10- long & strong here with a good stroke...
125 swim fast IM @ 2:00- 50 backstroke after the fly...get time, then right into...
4 x 25 kick FAST w/boards @ :40
:20 extra rest after #4, put fins on
Finish each round with...
100 freestyle w/fins FAST- 75 swim/25 kick on back- should be faster than 100 SCY free time
Check HR, 1:00 rest between rounds
B- juicy DISTANCE set
(may only get through one round, but if possible let's go one add'l 550 after #3)
3 x 550 as follows:
1-2 @ 7:00 (or 7:30) as follows:
150- 75 long & strong/75 add kick
150- 75 long & strong/75 add bigger kick
150- 75 long & strong/75 giddyup the kick
Hand touch here at the 450, go on a "5" or a "0" for...
100 swim finishing speed!
50 easy loosen, but stay on your interval
#3-
100 swim at mile goal pace @ 1:20
50 swim at finishing speed @ :40
100 swim at mile gp @ 1:15
50 swim at finishing speed @ :45
100 swim at mile gp @ 1:10
50 swim at finishing speed @ :50
100 swim- empty the tank!
Check HR, then 50 easy
1:00 rest between rounds
Warmdown a bit before you get out. Tomorrow LCM at the StJ, then our holiday training schedule starts on Monday Morning (here at GMU all week). Be sure to thank your parents for hustling you around to these workouts. Have a great day!
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