1:00 rest
2 x 125 @ 2:00- drill/kick by 25's (go 1 free, 1 no free)
:30 rest to review next set, then continue right into...
3 rounds of:
6 x 25 @ :30-
odds, 15y fast udk, 10y swim build
evens, 15y swim fast, 10y fast udk
2 x 50 @ 1:00-
15y fast udk
20y swim fast, focus on race pace turn
15y fast udk
No rest between rounds, same stroke for 25's & 50's
Go free/no free/choice by round
Check HR after 3rd round, then 50 easy
1:00 rest
1 x 250 swim free br3 or 4/2 @ 3:00 (guys) or 3:15 (ladies)
-go 150 long & strong, then add kick & change gears for last 100
1 x 250 @ 3:00/3:15- as above, except...
-100 long & strong, then desc last 3 x 50 to max effort
6 x 50 swim at goal pace +:02 @ :40 (guys) or :45 (ladies)
5 x 50 swim at goal pace +:01 @ :40/:45
4 x 50 swim at goal pace @ :40/:45
Check HR, then 50 easy @ 1:30
1 x 250 @ 3:00/3:15 as above (150/100)
1 x 250 @ 3:00/3:15 as above (100/3 x 50 desc)
3 x 50 swim at goal pace +:02 @ :40/:45
5 x 50 swim at goal pace +:01 @ :40/:45
7 x 50 swim at goal pace @ :40/:45
Check HR, then...
@ :20 rest, go hand touch at 300 to check time
1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can
1 x 450 swim free w/choice equip (shnorkel or paddles> okay), get time for last 150
1:00 rest
MYSTERY SET
Today we went a single 150 race in heats
Warmdown a 250 before you get out. Do an excellent job with the recruits this weekend, and be ready for our first Saturday Morning morning workout tomorrow at 8a. Have a great day!
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