1:00 rest
2 sets of:
6 x 25 @ :30-
odds, stroke drill
evens- go 1/2 way fast surface kick/fwd ss/ then swim fast to the end
2x:
{2 x 50 sw-k by 25's @ 1:00
{1 x 75 swim 25 stroke (same as 25's), 50 free @ 1:00
{after 2nd time through,1:00 rest, then repeat the entire set
{in the 2nd set, the 50's sw/k and the 75 are @ :55- no free
3 times through:
7 x 50 swim at mile goal pace @ :50 (@ :45 in 2nd round, @ :40 in 3rd round)
1 x 450- different by round:
Rd 1, 150 race (get time), 300 pull w/shnorkel & choice equip
Rd 2, 150 race (get time), then 3 x 50 race @ :10 rest; then 150 pull
Rd 3, go 150 race/3 x 50 @ :10 rest/MYSTERY SET- all fast
In the 3rd round, the Mystery Set was 2 x 75 @ :15 rest, trying to be faster than your 3 x 50 add-up time
Warmdown a bit before you get out. Be careful getting back & forth to campus and get excited to race this weekend. Tomorrow morning will be lift & swim at the AFC. Have a great day!
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