300/200
1:00 rest
2 x 150 @ 2:30, drill-kick-drill by 50's
6 x 50 @ :50, odds & evens-
odds, swim fast on the turn end of the pool
evens, swim/kick by 25's no free desc 1-3 to fast
4 x 100 swim free br3 or 4/2 @ 1:30, last 25 is kick desc 1-4
Check HR, then :30 rest
8 x 25 @ :30-
odds, swim 200 setup
evens, swim 15m max effort/10m dps
Change strokes after 4 if you'd like
5 x 50-
odds, swim/kick choice @ :50, desc 1-3
evens, strong strong & even free @ :40
Check HR then go 50 easy
1:00 rest
3 x 250 swim @ 3:20 (or @ 3:30)-
1, go 200 cruise/50 add kick & change gears
2, go 150 cruise/100 add kick & change gears
3, go 100 cruise/150 add kick & change gears
6 x 50 swim at 500 gp @ :45 (or @ :50)
Check HR, then out & back easy @ 1:00
BROKEN 125: all @ :10 rest, go 50/50/25, get time
75 easy loosen
3 x 150 swim free @ 2:10 (or @ 2:15)
1, go 100 cruise/50 add kick & change gears
2, go 75/75
3, go 50/100
6 x 50 swim at 500 gp @ :45 (or @ :50)
Check HR then out & back easy @ 1:00
BROKEN 125: all @ :10 rest, go 50/25/50, get time
75 easy choice
3 x 150 swim free @ 2:10 or 2:15- as above
6 x 50 swim at 500 gp @ ......who wants to go @ :10 rest?!?
Check HR, then out & back easy @ 1:00
BROKEN 125: all @ :10 rest, go 25/50/50, get time
Check HR, then 175 easy warmdown
Warmdown as needed before you get out. Be careful getting back & forth to campus and remember we're at the AFC tomorrow morning. Get excited to race this weekend, have a great day!
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