200 kick
1:00 rest
2x:
2 x 125 @ 2:00- alternating drill/kick by 25's (focus on udk's)
2 x 75 kick on back @ 1:15, desc 1-2, fast udk's throughout
4 x 25 kick fast w/bds @ :30 (#3 is @ :20)
No rest between rounds
1st rd is free, 2nd rd is no free
Check HR after 2nd rd, then...
16 x 50 in sets of 4:
1-2, swim strong & even free br3 or 4/2 @ :40 (can be back if you'd like)
3-4, swim/kick by 25's @ :45, desc 1-2 (same stroke as drill in 2nd rd above)
Check HR after #16, then 50 easy
1:00 rest
2 times through:
250 swim free @ 3:00- 150 cruise/100 add kick & change gears
350 swim free @ 4:10- 200 cruise/150 add kick & change gears
450 swim free @ 5:30- 250 cruise/200 add kick & change gears
6x:
2 x 75 @ 1:05- swim at mile gp
1 x 50 swim faster than gp } @
Check HR, then out & back easy} 1:30
After last 50 in "6x" pace set, 100 easy drill/choice by 25's, then 1:00 rest
After 250/350/450 in 2nd rd...
MYSTERY SET-
Today we went a 900 pull free w/shorkel & choice equip, desc 300's; hand touch at 600 to get last 300 time. Total time should be faster than 1000 goal time
Warmdown as needed before you get out. Let us know if you're having any difficulty with your class schedule. Tomorrow drylands at 12:30p, then swim together. Have a great day!
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