1:00 rest
2 rounds of:
2 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill (ra2 la2 free in 1st rd, no free in 2nd rd)
6 x 25 @ :35- same stroke as 75's, as follows:
odds, 10m fast udk, then drill
evens, swim to 15m build to fast, then 10m fast udk
No rest between sets, check HR after 2nd round, then...
3 x 50 swim/kick desc 1-3 @ :55 (same stroke as 2nd rd above)
3 x 50 swim strong/even free br3 or 4/2 @ :50
3 x 50 swim/kick make interval @ :50- same stroke as above
3 x 50 swim stronger (still even) free- as above, but @ :45
3 x 50 swim/kick by 25's (same), hold best average @ 1:00
Check HR, then 50 easy
DISTANCE-
3 rounds of:
1 x 450 swim free br3 or 4/2, desc 150 to what you can (hand touch at 300)
7 x 50 swim at mile goal pace @ :55*
*in 2nd round go @ :50; in 3rd round go @ :10 rest
After 3rd round...
150 drill/choice by 25's; then...
MYSTERY SET
STROKE GROUP-
AMRAP-
2 x 25 drill @ :45, MRS (no free)
2 x 25 swim fast @ :45 (same stroke as drill)
1 x 50 swim strong/even free br3 or 4/2 @ :45
1 x 25 swim fast @ :45 (same stroke as 25's above)- think, "finishing speed" here
Check HR, then out & back easy @ 1:00
1 x 50 race (same stroke as 25's), get time
1:00 rest between rounds
Change strokes for the 25's and 50 race after every 3rd round
Warmdown a bit before you get out and be sure to thank your parents for shuttling you around on a day off from school. Tomorrow here at CCF (again at 8:30a). Have a great day!
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