1 x 600- 300/200/100
1:00 rest
With fins:
12 x 50 in sets of 3-
1-2, stroke drill @ 1:00
#3- swim 35m (build to pace pace)/15m fast udk @ :45
Go free/no free by rounds of 3 (x2)
Take fins off after #12, go out & back easy
9 x 100 in sets of 3:
1- swim no free (build)/free (smooth & long) @ 1:45
2- swim no free (same stroke as #1)- build to race pace turn, then hold speed on 2nd 50 @ 1:45
#3- swim/kick by 50's (same stroke as #1-2), max effort @ 2:00, get time
Go MRS/no free/choice no free by round
1:00 rest after #9, check HR then 100 easy
12 x 50 in sets of 3:
1-2, swim free br3 or 4/2 @ :55*- long & strong here, swim to make the interval
#3- swim fast for time in MRS (no free) @ 1:30
*Interval gets :05 faster by round for freestyle 50's, down to :40, trying to be fast in each round
Check HR after each fast 50; go a 150 drill/kick/drill by 50's after #12
1:00 rest
BONUS ROUND-
2 x 50 swim free br3 or 4/2 @ :35!*%^*!
:10 rest
1 x 50 race in MRS, max effort here!
Check HR, then easy back to the starting end
With shnorkels & buoy (paddles or bands, your choice)...
6 x 150 pull free @ 2:30, watch hands out front, hold steady bodyline & rotate evenly
Check HR
Work on starts & 15m breakouts until 12:15p
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Remember, tomorrow we start the OUTDOOR SCHEDULE until GMU reopens. We're at CCF on Mon/Tues, then down to South Run on Wednesday. Have a great day!
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