300/200
1:00 rest
6 x 75 @ 1:10- 50 fist free drill, 25 choice drill or kick
12 x 25 in 3's...
1-2, swim at 200 setup @ :25 (200 stroke)
#3- fast udk @ :50
Check HR, then :30 rest, then right into...
3 rounds of:
1 x 125 swim free or back @ 1:30 (1:40)
1 x 75 swim/kick/swim faster (200 stroke) @ @ 1:15
No rest between rounds, check HR after 3rd round, then 1:00 rest
2 times through:
(the set goes 3x75/1x50, then 2/2, then 1/3; then repeat)
3 x 75 swim free @ :55 (1:00)- long smooth stroke here, just make the interval
1 x 50 swim at 200 gp
:10 rest
1 x 25 swim finishing speed
Check HR, then out & back @ 1:30
2 x 75 swim free- as above
2 x 50 swim at 200 gp @ :10 rest
1 x 25 swim finishing speed
Check HR, then out & back @ 1:30
1 x 75 swim free- as above
3 x 50 swim at 200 gp @ :10 rest
1 x 25 swim finishing speed
Check HR, then 150 drill/choice by 25's
1:00 rest between rounds
After 2nd round...
3 x 100 @ 2:00- drill/kick/drill/skulling by 25's (200 stroke)
1:00 rest
Finish with...
BROKEN 200 as follows:
75 swim free @ 1:00- smooth long stroke, just make the interval
100 swim in 200 stroke- goal is 2nd 100 split of 200 goal time
:10 rest
25 swim (200 stroke)- finishing speed here!
Warmdown as needed before getting out. Be sure to stay on top of your classes & study hall hours, take good care of yourself away from the pool. Tomorrow morning 6a lift at the Fieldhouse, then swim here at AFC. Have a great day!
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