1:00 rest
8 x 25 @ :30- odds drill, evens swim dps (mrs, no free)
4 x 25 kick w/bds @ :40- go 1/2 fast 1/2 easy, but #4 all out
4 x 75 @ 1:15, dr-k-dr by 25's in mrs (no free)
4 x 50 kick @ 1:00, desc 1-4 to max effort
Check HR, then :30 rest...
12 x 50 in sets of 4:
1-2, swim IM order by 25's (no free), fast turns @ :50
3-4, swim strong & even free br3 or 4/2 @ :40
Check HR after #12, then 1:00 rest
DISTANCE-
One time through:
6 x 50 @ :45- odds swim no free/free, evens swim/kick no free
4 x 50 swim strong & even free br3 or 4/2 @ :40
1 x 150 swim free desc 50's to what you can
Check HR, regroup...
6 x 50 swim at mile goal pace @ :45
1 x 300 swim free desc 100's 1-3 to giddyup (hand touch at 200 to get time)
Check HR, regroup...
6 x 75 swim at mile goal pace @ 1:10
1 x 450 swim free desc 150's to max effort (hand touch at 300 to get time)
Check HR, 150 drill/kick by 25's before you get out
STROKE GROUP-
2 times through:
6 x 50 @ :45- odds swim no free/free, evens swim/kick no free
1 x 150 swim/drill by 25's in mrs (no free), build to race pace turns
Check HR, regroup...
4 x 50 swim at 200 gp @ 1:00 in mrs (no free)
1 x 150 as above
Check HR, regroup...
BROKEN 200 in mrs (no free)- go 75/50/75 @ :15 rest (go in 2 groups if we have the time)
Check HR, then 100 easy drill/choice by 25's
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our dinner tonight. Have a great day!
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