1:00 rest
6x:
2 x 50 @ 1:10- 15m fast udk, 35m stroke drill- the udk is max effort on #2
1 x out & back @ 1:00- swim to 15m/fwd ss/udk back to the wall- this is all FAST
No rest between rounds
Go 2 rounds free, 2 rounds no free, 2 rounds choice (but the same stroke)
With fins:
16 x 50 @ 1:00 in sets of 4-
1- swim build to race pace by 35m, then max effort to the end
2- 1/2 swim fast 1/2 drill
3- all swim max effort for time
4- 1/2 fast udk, then drill to the end
No rest between rounds of 4
Go free/MRS/free/choice by rounds of 4
Fins off and an out & back easy after #16
3 times through:
2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can
1 x 100 swim free fast for time @ 1:40- same breathing pattern as your race, focus on your stroke on the 1st 50, and then add your kick on the 2nd 50
No extra rest between rounds, check HR after each 100
After 3rd round, out & back easy before you work on starts.
Regular workout tomorrow at CCF (6:15a), then Friday off before the meet on Saturday (distance session @ 2p) and Sunday (13&O session at Fairland, warmup at 7:25a). Wear your sunscreen today, stay well hydrated and be sure to get onto the club website and commit to the WVU travel meet at the end of July. Have a great day!
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