1:00 rest
With boards where noted, 3 rounds of:
4 x 50 drill/skulling by 25's @ 1:10
4 x 25 kick w/boards @ :35- max effort here! #3 is @ :25
2 x 75 sw-k-sw by 25's @ 1:20, desc 1-2 to fast (same stroke as drill on 50's)
No additional rest between rounds
Go free/MRS (no free)/choice by round
Check HR after 3rd round, then get right into...
150 drill/kick by 25's- kick is fast udk to halfway, then choice
1:00 rest
STROKE/IM Group-
3 times through:
2 x 125 @ 1:50- 100 swim IM, 25 kick on back (1/2way fast UDK)
1 x 125 @ 1:40- 100 swim free br3 or 4/2, last 25 kick on back (1/2 way udk), get time
4 x 50 @ 1:00-
#1- swim at 200 setup pace
2-3, swim at 200 goal pace
#4- swim faster than pace, chaos reigns!
1 x 125- 100 swim free, last 25 kick on back (1/2way udk)- faster than previous (free) 125
Check HR, 1:00 rest between rounds
DISTANCE-
3 times through:
3 x 50 swim no free @ :55*- fast turns
1 x 150 swim long & strong free @ 2:00 (add kick last 75)
1 x 175 swim free @ 2:00- giddy up to make the interval here
1 x 125 as follows:
1st round, go 75 long & strong, big last 50
2nd round, 50 long & strong, big last 75
3rd round, 25 (200 set up), hand touch, then crank the last 100, get time
Check HR, then out & back easy between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in St. Pete's next week. Have a great day!
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