1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
4 x 25 backstroke drill @ :30- different drill by round; 3rd rd is sit&spin drill
1 x 50 kick on back @ :30
No rest between rounds
Check HR & take fins off after 3rd round, go 100 dr-k-dr-skulling by 25's
1:00 rest
18 x 50 in sets of 3 as follows:
1- swim long & strong free br3 or 4/2 @ :40
2- swim backstroke @ :45- good tempo/add kick by 25's
3- sw/k choice by 25's no free @ :50
No rest between rounds of 3; check HR after #18, then 50 easy
1:00 rest
8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast UDK on stomach
1 x 300 in MRS, go 100 sw/k (by 25's) then 50 skulling (2x)
Check HR, then 1:00 rest
DISTANCE-
3x through:
1 x 450 @ 6:15 swim free br3 or 4/2; desc 150's from L/S to "add kick" to giddyup by 150's (hand touch at 300 to get last 150)
3 x 75 swim at goal pace @ 1:10
1 x 50 swim faster than goal pace- finishing speed here!
Check HR, then easy 25 back to the start end
After 3rd round, finish with fin set (20 x 25 @ :40- the usual)
STROKE GROUP-
AMRAP:
2 x 25 drill (MRS) @ :35
3 x 50 swim (MRS) @ :55 at 200 gp
1 x 75 swim free br3 or 4/2 @ :55- just cruise here, but not sloppy
1 x 50 swim faster than gp @ :55
1 x 25 fast UDK on stomach @ 1:00
No rest between rounds, check HR after each round
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Regular workout tomorrow morning here at GMU. Have a great day!
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