1:00 rest
With fins:
12 x 25 @ :35- breast pull with free kick drill, except 3/5/7/9 are fast udk
Check HR, take fins off
100 easy choice
15 x 50 in 3 sets of 5 as follows:
1-3, swim breast/free by 25's @ :50 desc 1-3 to what you can
#4- swim strong & even free br3 or 4/2 @ :40
#5- FAST swim/kick breast by 25's @ 1:00
No rest between rounds of 5
Check HR after #15, then go 50 easy
9 x 100-
1- swim free br3 or 4/2, except 3rd 25 is swim breaststroke, all @ 1:30
2- swim free br3 or 4/2 @ 1:20- get time
3- swim as #1 (3rd 25 breaststroke), but be faster than the time you went on #2, all @ 1:30
No rest between rounds of 3
Check HR after #9, then 50 easy
4* rounds of:
3 x 75 @ 1:10 as follows-
1- swim smooth & long free, br3 or 4/2; add big kick on 3rd 25
#2- swim 25 fly (build), 50 backstroke (tempo)
3- same as #1
1 x 125 swim IM- 75 IM, last 50 swim free br3 or 4/2, with a big kick
1:00 rest between rounds
*in 2nd round, the IM is 175 (25 fly, 50 back/breast/free)
in 3rd round, the IM is 225 (25 fly/75 back/75 breast/50 free)
in 4th round, the IM is 275 (50 each fly/back/breast/free, then 75 kick)
With fins, finish up with...
25's choice @ :40- focus on UDK's
Warmdown a bit before you get out. Do an excellent job with your HW today and be excited for an entire week of workouts INDOORS next week (@ GMU). Have a great day!
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