1:00 rest
With fins, 2 times through:
3x 50 drill/kick by 25's @ 1:00
6 x 25 @ :35
*Rd1- 15m surface kick/fwd ss/10m swim race pace (same stroke as drilling above)
*Rd2- 15m sprint ("jungle sprint!")/fwd ss/fast udk back to the wall (out & backs)
No rest between rounds, can go different stroke in 2nd round
Fins off & 50 easy after 2nd round; then...
15 x 50-
odds, swim/kick by 25's @ :55, desc 1-8 (no free)
evens, swim free @ :45 (race breathing), strong & even; can go backstroke if you'd like
Check HR after #15, then 50 easy
1:00 rest
2 times through (mile goal pace):
200 swim free @ 2:40- 100 strong/even, 100 add kick & change gears
150 swim free @ 2:40, desc 3 x 50 to max effort
3x:
{2 x 50 swim at gp @ :45 (or @ :50)
{1 x 75 swim faster than pace
Check HR, then 25 easy
*75 ftp/25 easy all @ 2:00
After 3rd round of 50's gp/75 ftp...
150 drill/choice by 25's
1:00 rest
After 2nd time through...
MYSTERY SET
Today we finished with 3 x 125 swim desc 1-3 to fast ("recklessly fast!") @ 2:30- empty the tank here
Warmdown a bit before you get out. Be careful getting back & forth to campus and enjoy your time with the recruits today. Tomorrow morning is at 7a at the AFC (w/drylands). Have a great day!
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