1:00 rest
2 sets of:
1 x 150 drill/kick by 25's @ 2:30
1 x 100 swim/kick by 25's (same stroke as 150) @ 1:45
2 x 50 kick w/boards @ 1:00
#1, fast/easy by 25's
#2, all fast
No rest between rounds; 2nd round is no free (150/100)
Check HR after 2nd set, then...
9 x 50 swim @ :45-
*hold faster avg by rounds of 3
Check HR again, then 50 easy
1:00 rest
4 x 100 swim free br3 or 4/2 @ 1:20 (1:25)- strong & even here, keep track of avg time
1 x 750 swim free-
*long smooth stroke, nothing sloppy
*get time & check HR
1:00 rest
7 x 100 swim free br3 or 4/2 @ 1:15 (1:20)- stronger but still even, hold faster avg
1 x 750 swim free-
*desc from #1, but don't get sloppy
1:00 rest, check HR
9 x 100 as follows:
odds*, swim 75 (desc 3 x 25 to race pace), last 25 drill @ 1:30
evens, swim 2 x 50 at mile goal pace @ :40 (:45)
*take :10 extra rest after 9th 100, then...
1 x 750 swim free- fastest of the day here, hold a good stroke & go on the 2nd half
Check HR then 50 easy
Finish up with...
AMRAP:
3 x 25 jungle sprints @ :50
1 x 50 easy drill
Change strokes by round if you'd like
Warmdown a bit before you get out. Be careful getting back & forth to campus; remember that we're here at CCF tomorrow morning, 6:30a. Have a great day!
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