After drylands and group warmup...
3 rounds of:
2 x 250 swim free @ 3:00- 150 long & strong, last 100 add kick & go; desc 1-2
1 x 400 pull free w/shnorkel- add pulling equipment in each round; get time & desc 1-3 to fast
Check HR after each 400, then 1:00 rest between rounds
4 x 75 @ 1:15- go choice fly drill/kick on back/choice drill by 25's
:30 rest after #4, then...
"Sampler Set"
3 rounds of:
5 x 50 @ :50* as follows-
1- swim fly (200 setup)
2-4, swim free at mile gp
#5- kick fast for time w/bds
1 x 75 swim IM- get time & check HR, desc 1-3 to max effort
25 easy float back to the start end
1:00 rest between rounds
*interval for the 5 x 50 gets :05 faster by round
Warmdown a bit before you get out.
Tomorrow morning you'll lift here (Fieldhouse is closed) & swim like a regular Monday Morning, only from 7-9a. Tomorrow afternoon is 1-3p. Have a great day!
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