1:00 rest
3 times through:
4 x 75 @ 1:20- 25 dolph kick on board (build), 50 kick on back (1/2way udk)
4 x 50 swim/kick by 25's @ :55* desc 1-4 to what you can
No rest between sets
*interval for the 50's sw/k gets :05 faster by round
Go free/no free/choice by round for the 50's sw/k
Check HR after 3rd round, then get into...
100- dr/k/dr/skulling by 25's
1:00 rest
Anybody racing this week in St Pete's:
12 x 50 in sets of 4 as follows:
1-2, swim strong/even free br3 or 4/2 @ :40
3-4, swim IM order by 25's (no free) with FAST TURNS
Check HR after #12, then put fins on...
With fins, finish up with 4 rounds of:
6 x 25 @ :40- odds are 15y swim fast/10y easy; evens are all swim fast (these can be partner sprint)
1 x 50 swim max effort @ 1:00- target your 50 SCY best time here, same stroke as the 25's above
No rest between rounds, change stroke by rounds
Check HR after each round
After 4th round, take off fins for...
Work on starts until 10a
Anybody NOT racing in St. Pete's this week:
4 times through...
5 x 50 swim IM order by 25's @ :55- FAST TURNS throughout; except...
>#4 is a 75 swim free br3 or 4/2, also @ :55
1 x 150 swim desc the 3 x 50 1-3 to giddyup- hand touch at the 100 to check time
Check HR after each 150, then go an out & back easy
Odd rounds the 150 is free, even rounds it's no free
After 4th round, put fins on & finish up with...
Until 10a...
Sets of 4 x 25 @ :40- the usual, change stroke after each round of 4 x 25
Warmdown a bit before you get out. Enjoy your last day off from school, make sure you're ready for the week ahead. For those of you traveling to the meet, remember your goggles/suit/cap, sunscreen and WATER BOTTLE. Have a safe trip to St. Pete's, get excited to race!
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