300/200
1:00 rest
6 x 75 @ 1:10- dr/k/dr by 25's
3x:
2 x 100 @ 1:40- 25 drill/50 swim (cruise/add kick, by 25's)/25 drill, same stroke for both 100's
4 x 25 kick fast (1-2 w/bds @ :25, 3-4 udk @ :35)
No rest between rounds, change stroke for last round if you're going to do 2 strokes today
Check HR after each round
50 easy after 3rd round, then 1:00 rest
4 times through:
3 x 25 swim MRS @ :25 (think "200s et-up")
3 x 50 swim at 200 goal pace @ :45 (breaststrokers @ :50)
Check HR after 3rd 50, then...
25 easy @ :30 (bank the rest)
1 x 50 swim faster than gp- get time/check HR
100 drill/choice by 50's after each round
After 4th round,
300 drill-kick-choice by 50's
1:00 rest
MYSTERY SET-
Your choice of (but different than what you did last week):
175 race from a dive
4 x 50 broken @ :10 rest
75/50/75 broke @ :15 rest
This is the same stroke you did above on the "4 rounds of"
Warmdown as needed before you get out. Regular lift & swim tomorrow morning (6a at the Fieldhouse, then here to swim). Have a great day!
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