300/200
1:00 rest
2x:
2 x 125 @ 1:50- alternate drill/kick by 25's (kick on the 2nd 125 is udk)
2 x 100 @ 1:30- swim/kick by 50's, desc 1-2 (same stroke as 125's)
No rest between rounds, go 1st round free and 2nd round no free
8 x 75 @ 1:10- all in main race stroke (except for 3/5/7*)
25 swim at 200 setup, then 25 add kick & change gears; last 25 is your choice
*3/5/7 are 100's swim free smooth 7 long, same interval (@ 1:10)
8 x 25 odds & evens-
odds- 15y swim max effort, last 10y choice, all @ :25
evens- choice (drill/kick/skull/swim dps/udk, etc...) @ :35
Check HR, then 1:00 rest
6 times through:
1 x 75 cruise free @ :55
2 x 50* swim at 200 gp in mrs @ :40 (free/back) or :45 (fly/breast)
1 x 25 swim max effort (finishing speed here!) @ :30
Check HR, then...
1 x 50 easy choice @ 1:30
*every 3rd round the 50's gp are @ :10 rest
After 6th round...
6 x 50 swim build into turn, then choice @ 1:05 (same stroke as the 50's gp)
Check HR
MYSTERY SET
Today, in heats, we finished up with...
1 x 175 RACE from a dive, need to be faster than your 200 goal time
Warmdown as needed before you get out. Regular lift tomorrow morning; remember, Saturday Morning is early this weekend due to the meet here at GMU (in the water at 6:30a). Have a great day!
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