1 x 600- 300/200/100
1:00 rest
With shnorkels,
2 x 300 @ 4:45-
#1- 50 fist free, 25 kick free head in water ("superhero" kick)
#2- 25 ra2 la2 free drill, 50 swim/kick (superhero kick again) fast
:30 rest, check HR (leave shnorkels on)
4 times through:
3 x 50 swim strong & even free @ :45 (even rounds @ :40, no shnorkel)
1 x 75* swim free build kick by 25's @ :55 (75 is a 125 in even rounds, no shnorkel)
Check HR after each round
DISTANCE-
Pyramid is all @ :20 rest (see notes)
Pace work is 3 times through
300/450/600/450/300-
Desc 100's/150's/200's/150's/100's from 1-3;
Last (100 or 150 or 200, etc) is from a dive
First 25 of each (100 or 150 or 200, etc) is swim fly build to race pace turn
Check HR after 2nd 300
All gp 50's are mile gp...
3* x 50 swim gp @ :55*
1 x 75 swim faster than gp
Check HR, then 25 easy back to the start end
*in 2nd rd go 5 x 50 @ :50, and in 3rd rd go 7 x 50 @ :45- still at gp
STROKE GROUP-
3 rounds:
6 x 100 o/e (2 each @ 1:35/1:30/1:20
odds- 25 fast kick w/bds, then 75 swim choice
evens- 75 swim IM, then last 25 kick fast w/bds
:30 rest
4 x 25 swim max effort in MRS @ :40 (go @ :10 rest in 2nd set, then 6 x 25 in 3rd set @ :45/:25)
Check HR after each round, then 50 easy.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to RACE this weekend. Have a great day!
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