300 easy choice
200 kick
1:00 rest
2x:
150 @ 2:30- kick/drill by 25's
3 x 75 @ 1:10- 25 kick w/bds, 50 swim desc 1-3
No rest between rounds; go free/no free by round
1:00 rest after 2nd round, check HR
2 rounds:
1 x 100 sw/k by 50's, your choice @ 1:30
2 x 75 cruise free br3 or 4/2 @ :55, last 25 is w/overkick
2 x 100 sw/k by 50's, no free @ 1:30, desc 1-2 to what you can
1 x 75 swim fast free br3 or 4/2 @ 1:40- get time
No extra rest between rounds, get HR after each 75
All goal pace is 500 pace...
2x:
{1 x 150 swim free @ 2:00- 75 long & strong, 75 add kick & change gears
{3 x 50 swim "200 set up" free @ :40 (these are at gp in 2nd round)
After 2nd rd, right into...
1 x 125 @ 2:00 swim giddyup free- race here!
Check HR after 125, but stay on the 2:00...
2x:
{1 x 150 swim free @ 2:00- as above
{3 x 50 swim at gp @ :40
After 2nd rd, right into...
1 x 125 @ 2:00 swim free- finishing speed here!
Check HR after 125, but stay on the 2:00
2x:
{1 x 150 swim free @ 2:00- as above
{3 x 50 swim at gp @ :40 (these are gp minus :01 in 2nd rd)
After 2nd rd, right into...
1 x 125 race free- finishing speed here!
Check HR
Warmdown as needed before you get out. Remember, tomorrow morning's lift will be here at the AFC. Have a great day!
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