1:00 rest
4x:
75 dr-k-dr by 25's @ 1:15
2 x 50 sw/k by 25's @ :45, desc 1-2 (same stroke as 75 drill)
Go 2 rds free, 2 rds no free
Check HR after last round. Then...
With shnorkel & buoy, 2 times through:
6 x 25 @ :30-
odds, choice drill
evens, skulling
300 swim or pull free (one of each), desc 100's 1-3
Check HR after each round, then :30 rest
4x:
1 x 100 @ 1:20- 25 swim no free with race pace turn/75 choice
1 x 150 @ 1:50- swim free br3 or 4/2, go 75 long & strong/75 add kick & change gears
No rest between rounds, check HR after last 150, then 50 easy
3 rounds of:
5 x 75 swim mile gp @ :55
Check HR after #5, then get right into...
25 easy choice @ :55
1 x 50* swim faster than goal pace
Check HR, then out & back easy @ 1:30
*after 2nd rd, 100 swim ftp; after 3rd rd, it's a 150 ftp
Finish up with...
1 x 900 pull w/shnorkel & choice equip, desc the 300's 1-3 to what you can (hand touch @ 600, ok)
Warmdown as needed before you go. Drylands tomorrow at 12:30p, then we swim in groups. Make sure you're on top of your classwork, study hall hours, etc...Remind your professors about missing class while you're away at the conference meet. Have a great day!
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