1:00 rest
2x:
1 x 125 @ 2:00- go drill/kick by 25's
3 x 50 swim/kick by 25's @ :50 (same stroke as 125), desc
1 x 75 sw-k-sw faster by 25's @ 1:20- same stroke, put it all together here
Check HR, but no extra rest between rounds
1st rd free, 2nd rd no free
2 x 100 @ 1:20 (or @ 1:30), 25 swim no free, 75 swim choice, smooth & long
7 x 50 swim-
odds @ :40 (:45), strong & even free
evens @ :30 (:35), stronger but still even free
2 x 125 swim free @ 1:25 (1:35)
2 x 100 swim as above, but descend to faster
Check HR, then 50 easy
1:00 rest
500 pace work today...
A)
6 x 50 swim at goal pace @ :40 (:45)
1 x 75 swim faster than pace
Check HR, then 125 dr-k by 25's
1:00 rest
B)
4 x 75 swim at gp @ 1:10 (1:15)
1 x 50 swim ftp
Check HR, then 200 easy drill/choice by 50's
1:00 rest
C)
Your choice of either A or B
Originally written as 2 rounds of A and B, then the Mystery Set. Scaled back for 4p end (4:30 class)
MYSTERY SET
Today we went 4 x 125 @ 4:00 holding best possible average (should be faster than 500 goal time)
Warmdown as needed before you get out. Do an excellent job in class and get excited for tomorrow's afternoon test set. Have a great day!
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