1:00 rest
3x:
1 x 125 @ 2:00- go drill/kick by 25's
1 x 75 swim/kick/swim faster by 25's @ 1:10
No rest between rounds
Go free/no free/choice by round
:30 rest, then right into...
9 x 50 in 3's-
1-3, swim strong/even free br3or 4/2 @ :45
4-6, swim/kick by 25's no free @ :50 (@ :55 if needed), desc 1-3
7-9, swim stronger but still even free br3 or 4/2 @ :40
Check HR, then 1:00 rest
Swim free br3 or 4/2, gets faster (by avg pace per 50)-
250/350/450- all @ :20 rest
350/250/150- all @ :10 rest
Check HR, then 150 drill/choice by 25's
1:00 rest
250/350/450- all @ :10 rest
350/250/150- all @ :20 rest
Check HR
5300
Warmdown before you get out. Take good care of yourself away from the pool, and make sure you're getting to study hall. Tomorrow is lift (@ FH) and a short fast swim here, then the rest of the day off. Use your time wisely & have a great day!
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