4 x 75 @ 1:10- drill/drill/udk by 25's
2 x 125 @ 1:50- 50 swim/25 kick/50 swim faster
3 x 100 @ 1:30-
#1, 25 swim MRS build/75 swim strong & even free
#2, 50 swim MRS (build/race by 25's), 50 strong & even free
#3, 75 swim MRS (build/race/overkick by 25's), last 25 fast udk
Check HR, then :30 rest
9 x 50 in sets of 3-
1-3, strong & even free @ :40
4-6, go @ :40/:35/:30 by 50, make interval
7-9, strong & even free @ :35
Check HR, then 50 easy
1:00 rest
3 times through:
8 x 25 @ :30 as follows-
1-2, swim at 200 setup
#3, fast udk
4-5, swim at 200 pace w/details
#6, fast udk
7-8, swim max effort- break out fast & go crazy here
50 easy here @ 1:30
4 x 50 swim (same stroke as 25's)- desc to faster than 200 gp, as follows:
by 50's, go @ :45/:45/:35/:45
Check HR, then out & back easy @ 1:30
BROKEN 200- different by round, we'll go in 2 groups:
Rd1, 75/50/75 @ :15 rest (subtract :30)
Rd2, 50/50/75/25 @ :15/:15/:10 rest (subtract :40)
Rd3- straight 175 race for time, goal is faster than 200 goal time
Check HR then 100 easy between rounds
Warmdown a bit before you get out, make sure you're on top of your study hall hours. 200 progression 50's this afternoon. Have a great day!
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