300/200
1:00 rest
W/fins, 4x:
2 x 25 stroke drill @ :30
1 x "30" @ :45 (go to 15y marker & back)-
swim build to 15y|fwd ss|fast udk back to the wall
No rest between rounds
Go 2 rounds free, 2 rounds no free
Check HR after 4th round, then take fins off & go a 50 easy
3 times through:
2 x 125 @ 1:45- 50 swim long & strong free, 25 kick build, 50 swim free faster
3 x 50 swim/kick by 25's @ :45/:50, desc 1-3
No additional rest between rounds
For 50's sw/k, go no free/choice/free by round
Check HR after each round; 150 drill/choice by 25's after 3rd round
4 x 150 as follows:
75 swim at 500 gp @ 1:00/1:10
50 swim faster than gp
Check HR, then 25 easy
1:00 rest between rounds
300 dr/choice by 25's after 4th 150
1:00 rest
4 x 175 as follows:
75 swim at 500 gp
:10 rest
50 swim faster than gp
Check HR, then...
50 easy choice @ 1:30
300 dr/choice by 25's after 4th 175
With fins, finish up with...
3 x 125 swim desc 1-3 to max effort...who can break 1:00? 1:02?
Warmdown as needed before you get out. One week from today we're at the meet, get excited to race & take good care of yourself away from the pool. Tomorrow morning lift at the Fieldhouse @ 6a. Have a great day!
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