1:00 rest
2 rounds:
2 x 100 @ 1:30- drill/kick by 50's
3 x 50 swim/kick by 25's @ :50- build the swim to fast turn
4 x 75 @ 1:10- by 25's go kick/drill/udk (kick gets faster, udk always max effort)
No rest between rounds
Go free in 1st round, no free in 2nd round
After 2nd round check HR, :30 rest, then...
4x:
2 x out & backs @ :35
{sprint to 15y
{fwd ss
{fast udk back to the wall
1 x 50 swim @ 1:00- go smooth & long/finishing speed by 25's
Choice stroke (rds 1-2), no free in rds 3-4
Check HR then 50 easy after last round
1:00 rest
2 times through:
8 x 50 swim at mile goal pace @ :40/:45
3 x 550 as follows:
{400 swim- 200 long & strong/200 add kick & change gears
{:20 rest
{150 finishing speed
Goal is to descend total time 1-3 to faster than one third of your mile goal time
Check HR then 100 easy after each round
After 2nd round...
4 x 100 choice @ 1:40
1:00 rest
MYSTERY SET
Today we finished with...
*1 x 275 race for time, trying to be faster than half of your avg time from (3rd & 6th) 550's
Warmdown as needed before you head out. Be sure to stay on top of your Study Hall hours and let us know if you need anything from us. Have a great day!
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