1:00 rest
2 times through:
3 x 100 @ 1:45- 75 dr/k/dr by 25's, last 25 kick on back w/arms pointed UP
6 x 50 swim free br3 or 4/2 build to race pace turn, then choice drill no free @ :55
1 x 150 swim/kick by 25's- same stroke as you drilled on 2nd 25 of 50's above; desc 50's 1-3
Check HR, then out & back easy
No free for 2nd 25 drill (on the 50's) and 150 swim/kick in 2nd round
2 rounds of (DISTANCE> only one round):
4 x 50 swim strong & even free br3 or 4/2 @ :45
5* x 50 swim IM order by 25's @ :55- RACE PACE TURNS throughout (*4 is 75 free @ :55)
4 x 50 swim strong & even free br3 or 4/2 @ :40
Check HR, then easy back to the starting end.
DISTANCE-
3 x 450 as follows:
250 swim free br3 or4/2 @ 3:15- go 150 long & strong, last 100 add kick
3 x 50 swim at goal pace @ :50*
1 x 50 swim faster than goal pace- get time, think finishing speed here!
Check HR, then out & back easy @ 1:30
*in 2nd round, 50's goal pace are @ :45; in 3rd round, @ :10 rest
After 3rd round...
MYSTERY SET
(today we went a 450 race for time, need to be faster than your 500 goal time)
STROKE/IM GROUP-
AMRAP:
100's @ 2:00 as follows:
25 swim at 200 set up, get time
25 drill
Check time & right into...
50 swim max effort- should be faster than 2nd 50 split of 100 goal time
Change stroke after every 3 x 100's
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
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