1 x 600- 300/200/100
1:00 rest
3 times through:
200 @ 3:40- 150 swim/drill by 25's (turn gets faster on swim, 1-3); last 50 is kick on back
6 x 25 odds & evens-
odds @ :30, swim 15m race pace, 10m choice
evens @ :50, choice skulling (don't rush the skulling!)
4 x 50- different by round
1st round, swim strong & even free br3 or 4/2 @ :50
2nd round, swim MRS (no free)/free by 25's @ :50- fast turns on MRS
3rd round, swim/kick by 25's in MRS @ :55 (same stroke as 2nd rd), desc 1-4 to fast
Check HR after each round
After 3rd round, 50 easy, then...
5 x 100 odds & evens as follows:
odds @ 1:30- 25 swim MRS/50 swim free (br3 or 4/2)/25 kick on back
evens @ 1:20- swim strong & even free br3 or 4/2
Check HR, then 50 easy
3 rounds of, all in MRS (no free except by special dispensation):
3 x 25- odds drill @ :45, #2 swim race pace @ :30 (same stroke for all 3)
5 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (#5 is drill)- same stroke as 25's
1 x 75 race from a dive in heats- same stroke as 50's & 25's
Check HR after 75, 1:00 rest between rounds
3rd round can be your choice (freestyle, okay)
Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen if you have to be outside. REMEMBER: workout on Sunday is at the Lakeview Pool, 8:30-10a. Get excited to race next weekend & have a great day!
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