1:00 rest
32 x 50 in sets of 8 as follows:
1-8 @ :55- go drill/kick by 25's; drill is free (1-4) then no free (5-8); kick is half udk
9-16 @ :50- swim/kick by 25's, fast in/out of turns; 4 free, 4 no free (same stroke as drill above)
17-24 @ :45- swim IM order by 25's, fast in/out of turns; fly/back, back/breast, breast/free, free/fly- 2x
Check HR, :30 rest
25-32 @ :40- swim strong/even free br3 or 4/2
Check HR again, then 50 easy
1:00 rest
Two options today...
DISTANCE-
3x through:
150 @ 2:00- swim free br3 or 4/2, desc the 3 x 50 to something legit
3 x 50 swim/kick by 25's @ :50- IM order by 50 (50 fly, 50 back, 50 breast)
5 x 50 swim at mile goal pace @ :50* (*gets :05 faster by round; 3rd rd @ :40)
250 swim free br3 or 4/2- giddyup here, 3rd rd should be fastest of the day- who can break 2:30?!?
Check HR after each 250, then out & back easy @ 1:30
IM Group-
AMRAP:
6 x 50 odds/evens as follows:
odds- swim strong & even free br3 or 4/2 @ :40
evens- swim IM order (by 50) @ :50 (swim #2 fly, #4 back, #6 breaststroke)
1 x 150 swim1 x 150 free br3 or 4/2 @ 2:20- desc 50's 1-3 to something legit (hand touch at 100, ok)
1 x 150 swim IM fast for time- will be different from round to round
1st rd, 100 IM, 50 kick w/bds
2nd rd, 2 x 75's IM (no free)
3rd rd, 50 of each stroke (no free)
4th rd, 25 fly/50 back/50 breast/25 free
Check HR after each rd, then out & back easy
Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!
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