1:00 rest
3 times through:
5 x 50 (different by round, see below)
1 x 150 swim/kick on back/swim faster by 50's (same stroke as 50's in rds1&2, choice in rd3)
Check HR after each round
5 x 50 are as follows...
1st round-
odds, swim (build)/drill by 25's @ 1:00 (MRS, no free)
evens, swim long & strong free br3 or 4/2 @ :50
2nd round-
odds, swim desc 1-3 to fast @ :55 (MRS, no free)
evens- swim free long & strong @ :45 br3 or 4/2
3rd round-
odds, swim IM order by 25's @ :55
evens, kick on back fast @ 1:00
100 easy choice after 3rd round, then...
Multiple rounds of 2 x 50 @ 3:30, as follows...
odd 50's* in MRS from a dive (see below)
Then, after everybody in the lane has finished...
even 50's swim free br3 or 4/2 in "second gear," (think long & strong w/great stroke; not slow)
*odd 50's are as follows:
#1- 25 sw at 200 set up, then 25 smooth & long
#3- 25 sw at 200 set up, then 25 build your kick to giddyup
#5- 25 sw at 200 set up, then 25 max effort
*Odd 50's
1st two rounds are MRS (odd 50's)
3rd round- can be diff stroke for the odd 50's but all the same stroke
4th round- can be your choice but all the same stroke (odd 50's)
Warmdown a bit before you get out. Remember, everybody is together tomorrow at CCF (6:15-7:45a), then your group is at the Fairfax pool at 6a on Friday. Wear your sunscreen today and stay well hydrated. Have a great day!
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