1:00 rest
3 times through:
2 x 75, dr-k-dr by 25's @ 1:15
2 x 50 swim/kick by 25's @ :55- same stroke as 75's, desc 1-2 to what you can
No rest between rounds
Go free/no free/choice by round
Check HR after last round, then 50 easy choice
1:00 rest
3 rounds of:
3 x 75* @ 1:10- some sort of IM, but different combo each round (see below)
1 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong, last 50 add kick & change gears
1 x 75 @ 1:30- swim fast IM (always fly/back/breast by 25's), get times & make avg time after 3rd round
1 x 25 fast udk on stomach @ 1:00
No additional rest between rounds, check HR after each round
*75's IM are as follows-
1st round, 25 fly/50 free
2nd round, 25 fly/50 back
3rd round, 50 back/25 breast
8 x 150 as follows:
odds, swim free @ 2:15- 75 long & strong/50 add kick/last 25 is fast kick choice (can be udk!)
evens, swim IM order/free by 25's @ 2:30 (fly/free/back/free/breast/free by 25's), get time & desc 1-4
No extra rest between odds & evens
Odds should be a steady & consistent effort;
Evens should get faster 1-4 (2, 4, 6 & 8) with #8 being a max effort
Keep tabs on your HR throughout
Then 50 easy after #8
1:00 rest
With fins, 4 rounds of:
3 x 75 swim desc 1-3 to max effort @ 1:30
1 x 25 @ 1:00, fast udk on stomach- absolute monstrous effort here!
No rest between rounds.
Go odd rounds free, go even rounds no free (but same stroke for all 3 x 75's)
Warmdown a bit before you get out. Do some HW today, remember that tomorrow is at StJ (10:30a) and next week we start our OUTDOOR SCHEDULE (again). Have a great day!
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