1:00 rest
With fins, 4*x through:
3 x 25 @ :30- choice drill (fly drill in even rounds)
1 x 75 kick on back, 25's get faster from 1-3 (not round to round, but by 25's) @ 1:45
No rest between rounds
*PW's group, go 2 rounds (w/5 x 25 instead of 3; fly drill in rd2)
Take off fins after last set, 100 easy choice
2 times through:
6 x 50 swim IM order/free by 25's @ :55 (@ :50 in 2nd round)-
*go 2 each fly/free, back/free, breast/free
4* x 150 @ 2:40-
100 swim IM, 50 kick free w/bds desc 1-3 to fast
*#3 is swim all free @ 2:10 (PW's group @ 2:00)
Check HR after each round, then 50 easy
With fins, finish up with...
3 times through:
4 x 25 @ :35-
1, swim 15m fast/10m easy
2, swim max effort
3, fast udk on stomach, no breath
4, swim 15m fast/10m easy
1 x 50* race for time (same stroke as 25's), get time
*in 2nd round, go a 75 fast (instead of 50) and in 3rd round go a 100; the goal is to be as fast on the 75 & 100 as you were on the 50 (go :28 on 50, then go 42 and :56 on the 75 & 100)
1:00 rest between rounds, go an out & back easy if you'd like.
Warmdown a bit before you get out. We can leave the lanelines in until Friday, but be sure to take all your belongings with you when you go. Do an excellent job in school today and get excited for the the rest of the week. Have a great day!
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