1 x 600- 300/200/100
1:00 rest
With fins,
12 x 50 @ 1:05 in sets of 4-
1-2, fast udk to LG stand, then drill to the end
3-4, swim build to race pace by LG stand, then fast udk (last 15m)
Go free/no free/choice by sets of 4 x 50
Check HR after #12, then take fins off & get right into...
1 x 300- swim/kick on back/swim by 100's- fast turns throughout
1:00 rest
6 rounds:
1 x 50 swim build @ 1:05- race pace last 15-20m
1 x 50 swim fast for time @ :55
1 x 100 swim free br3 or 4/2 @ 1:30- this is long & strong, not slow & sloppy
1 x out & back @ 1:30- fast udk to the 15m marker, then drill back
No rest between rounds (except 100 easy after 3rd round); same stroke for 1-3 and 4-6 on 50's
After 6th round, 100 easy choice; then finish up with...
3 rounds of:
1 x 50 swim build to fast @ 1:05
1 x 100 swim long & strong free br3 or 4/2 @ 1:30
1 x 50* swim fast for time @ :55
1 x out & back @ 1:30- fast udk to 15m marker, then drill back
No rest between rounds; same stroke for 50's in all 3 rounds
*goal of the set is to be as fast on the 50 FFT as you were in the first set ("6 rounds of")
Warmdown a bit before you get out. Remember, tomorrow is here at the StJ (PW's group at 6a, my group at 7:30a). Then Tuesday (and Thursday) we're at CCF (6:15-7:45a). Have a great day!
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