1:00 rest
12 x 50-
1-4, drill/kick by 25's @ :55
5-8, all swim @ :50, free/no free by 25's
9-12, swim/kick choice by 25's @ :45
:30 rest, check HR, then...
3 rounds of:
3 x 50* swim free br3 or 4/2 @ :40
1 x 100 @ 1:40- 25 swim no free build to fast turn, 50 swim choice, 25 udk; desc 1-3
No rest between rounds, check HR after each 100
*50's in 1st rd are fast turn; in 2nd rd strong & even; in 3rd rd strong-er but still even
1:00 rest after 3rd round
5 x 450 @ 6:00-
150 swim free- cruise, w/good body line & long stroke
150 swim IM- 2nd 25 of each 50 is fast
150 swim free- add kick & change gears, desc this 150 1-5 to what you can
Check HR after #5, then 50 easy
4 rounds of:
3 x 75 race @ 1:10 w/200 details
125 easy choice @ 3:00
No additional rest between rounds.
200 easy choice after 4th round, then...
1 x 75 empty the tank for time
Warmdown as needed before you get out. Be sure to let us know any schedule conflicts you might have with your Spring semester classes & workouts. Have a great day!
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