1:00 rest
With fins:
4 x 50 @ :55- drill/kick by 25's
4 x 25 kick w/boards, as follows-
one each @ :30/:25/:20/:15
Check HR/:30 rest, then...
4 x 50 swim/drill by 25's @ :50- build the swim to fast turn
4 x 25 swim fast (same stroke as 50's swim/drill), as follows-
one each @ :25/:20/:15/:10
Check HR, then take fins off and get right into...
150 drill/skulling by 25's
Check HR again, then 1:00 rest
6 x 75 as follows:
odds, swim free br3 or 4/2 @ :55 (or @ 1:00)
evens, swim 25 fly then last 50 choice @ 1:10- desc the even 75's to what you can
1 x 750 swim free br3 or 4/2, get the 250's 1-3 to what you can, get time
Check HR, then out & back easy
1:00 rest
2x: {2 x 100 swim free cruise @ 1:05 (ladies @ 1:10)
{2 x 75 swim 25 fly/50 back @ 1:10, desc 1-2 to what you can
After 2nd time through...
1 x 750 swim free, desc 250's to faster than 1st 750
Check HR then out & back easy
1:00 rest
2x: {2 x 100 swim free cruise @ 1:05 (1:10)
{3 x 50 swim IM order by 25's @ :55- fast turns throughout)
After 2nd time through...
1 x 750 race free- goal is to be faster than half your mile goal time
Check HR then...
1 x 300- drill/choice by 50's
1:00 rest, check HR again
MYSTERY SET
Today we finished up with a single 50 race from a dive
Warmdown as needed before you head out. Stay on top of your classwork- it'll be the end of the semester before you know it & you don't want to be playing catchup. Have a great day!
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