1:00 rest
3 times through:
2 x 50 drill @ 1:00 (same stroke)
4 x 25 kick with boards @ :40-
odds, all fast
evens, 15y fast/10y easy
1* x 50 swim/kick fast @ 1:00- same stroke as the 50's drill
*add 1 x 50 swim/kick to each round
In Rd1, go freestyle
In Rd2/Rd3, go in your main race stroke (MRS)
No rest between rounds, check HR after each round
4 rounds of:
4 x 75 @ 1:15 (SrP go @ 1:20) desc to fast
go swim-kick-swim by 25's, all in MRS
#3 is swim freestyle br3 or 4/2 @ :55 (SrP @ 1:00)
After even rounds...
150 swim IM fast for time (2 x 75 IM, no free)
Check HR after each 150 IM, then 1:00 rest
DISTANCE-
3 rounds:
2 x 300 @ 4:00 swim free br3 or 4/2 desc 1-2
1 x 225 race free- gddyup here, get your time
Check HR then easy back to the starting end
After 3rd round, figure avg time for 225's and divide by 3 (for avg time for 75's), then...
200 drill/choice by 25's
1:00 rest
3 x 75 max effort @ 1:30- goal is to hold faster than what you averaged on the 225's
Check HR, then warmdown
STROKE GROUP-
AMRAP:
4 x 50 swim at 200 goal pace (gp) @ :55* (SrP @ 1:00)
*every 3rd round 50's are @ :10 rest
Check HR after #4, then...
Out & back easy @ 1:00
1 x 75 race (same stroke as 50's)- max effort here!
Get time then easy 75
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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