1 x 600- 300/200/100
1:00 rest
(PW's group, scroll down past the first workout...)
3 x 200 @ 3:20-
100, drill/swim dps by 25's
100, kick on back/wbds by50's, get time & desc 1-3
8 x 75, odds/evens-
odds @ 1:15- dr/sw fast turn/dr by 25's
evens @ 1:05- sw/k/sw faster by 25's
Go 4 free, and 4 no free (same stroke for all 4)
Check HR, then 1:00 rest
3 rounds of:
2 x 250 swim modified IM @ 4:30 as follows:
50 fly/50 kick on back/50 back/50 kick on back/50 breast
Get time & desc 1-2 to what you can; then...
1 x 400 IM as follows-
100 swim IM, smooth & strong
100 swim IM, faster but still smooth
100 swim long & strong free br3
100 swim IM, fastest of the bunch
Get time & HR for each 400, they should get faster from round 1-3
PW's national group-
After your warmup...
8 x 75 odds/evens as follows:
odds @ 1:15- drill/kick/drill by 25's
evens @ 1:05- swim/kick/swim by 25's
Go 4 free, 4 in MRS no free
2 x 300 @ 4:30- desc 1-2; swim free/IM/free by 100's
6 x 50 swim @ :50- go MRS/choice by 25's, MRS is fast, line up a great tuen
Check HR, then 1:00 rest
2* times through:
1 x 100 swim @ 2:00- fast turns throughout, last 25 is drill
4 x 50 swim at 200 gp @ :55
1 x 75 swim @ 1:00 faster than gp, get time
1 x 75 easy drill/kick/drill by 25's @ 2:00- same stroke as 50's gp
4 x 50 swim at 200 gp @ :45
1 x 75 swim faster than gp @ 1:00, get time
1 x 75 easy drill/kick/drill by 25's @ 2:00
4 x 50 swim at 200 gp @ :10 rest (all @ 3:00)
1 x 50 race in groups- finishing speed here!
150 drill/choice by 25's after each round
*1st rounds the 50's & fast 75 are in MRS (no free); 2nd round is choice (can be free), but all one stroke
Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout, and offer to help them around the house this weekend. Tomorrow here at the StJ at 10:30a. Have a great day!
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