300 easy choice
200 kick
1:00 rest
2x:
2 x 75 dr-sw-k by 25's @ 1:10
2 x 100 sw/k by 50's @ 1:30, desc 1-2
No rest between rounds
1st rd choice, 2nd round is MRS (200 stroke)
1:00 rest after 2nd round, check HR
3 times through:
1 x 125 swim long & strong free @ 1:30 or 1:40- stay long & balanced here, make interval
3* x 25 swim in MRS (200 stroke) @ :30, desc 1-3 to race pace
No rest between rounds
*Rd 2 is 4 x 25 all fast w/race details @ :35
*Rd 3 is 5 x 25 max effort @ :10 rest (3rd 25 is udk @ :20 rest)
Check HR after 3rd round, then 50 easy choice
1:00 rest
3* rounds of:
1 x 50 choice @ 1:15
3 x 50 swim at 200 gp @ :45
1 x 75 swim free @ :55- just cruise, but not sloppy
1 x 50 swim @ 1:00 faster than gp- finishing speed here!
1 x out&back easy @ 1:00
75 race after each round in groups (1 at a time)
*after 3rd round...
4 x 50 choice @ 1:00, then...
1 x 175 race MRS (same stroke as 50's above), goal is to be faster than 200 goal time
Warmdown as needed before you get out. Remember, lift tomorrow morning is here at AFC. Have a great day!
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