1:00 rest
6 x 50 @ 1:00- drill/kick by 25's as follows:
1-3, drill is free
4-6, drill is no free
Descend 2nd 25 kick 1-6
Check HR, then...
With boards, 3 rounds of:
3 x 25 partner kick @ :45- go dolph kick/fwd ss/free kick- all max effort
1 x 50 kck free on back fast for time @ 1:00- 4 udk's off each wall
1 x 150 swim free (or back)- go long & strong/add kick & go by 75's
Check HR, then :30 rest between rounds
After 3rd round...
150 drill/skulling by 25's
1:oo rest
DISTANCE-
Goal pace is mile; who can break 3:00 for the dudes, 3:10 for the ladies???
3 x 300 swim free @ 4:00- descend 2nd 150 to what you can
8 x 50 swim gp @ :50
Check HR, then...
50 easy @ 1:30
6 x 50 swim gp @ :10 rest
Check HR, then 1:00 rest
3 x 300 swim free @ 4:30 desc 1-3, get after it here!
Check HR after #3, then warmdown
STROKE GROUP-
All in MRS (no changing strokes from round to round)...
With fins, 6:25 drill @ :35
Fins off
4 x 50 swim/kick by 25's @ :55, desc to fast
:20 extra rest
1 x 75 swim for time- max effort here, get time & check HR
50 easy @ 1:30
3 x 25 swim max effort @ :10 rest- can you be faster than previous 75 by 1.5 seconds? 2 seconds?
75 easy drill @ 1:00 rest
3 x 50 swim choice/free by 25's @ :50
1x 75 swim for time- max effort here, get time & check HR
50 easy @ 1:30
3 x 25 swim max effort @ :10 rest, get time & check HR
75 easy drill @ 1:00 rest
2 x 50 swim free @ :45
1 x 75 swim for time- max effort here, get time & check HR
50 easy @ 1:30
3 x 25 swim max effort @ :10 rest, get time & check HR
125 easy drill/kick by 25's @ 1:00 rest
Finish with...
1 x 50 RACE somebody your speed- be aggressive here
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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