1:00 rest
2 times through:
150 @ 2:45 drill/kick/drill by 50's- one stroke, focus on udk's for kick
100 @ 1:45 swim/kick by 25's, build the swim and fast udk's to the breakout
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can
No rest between rounds
Go free in 1st round, no free (one stroke) in 2nd round
Check HR after 2nd round, then 50 easy
1:00 rest
3 rounds of:
4 x 50 (with a twist) as follows:
Rd1 @ 1:00, swim IM by 25's with fast turns throughout
Rd2 @ :55, swim no free (one stroke) desc to what you can
Rd3 @ :50, swim strong & even free br3 or 4/2 desc to what you can
Here's the TWIST...
the 3rd 50 in each set of 4 is actually a 75 swim free @ the same interval as the 50's in that set;
So, for the 75 @ :50 (into the last 50 free) you'll have to hustle to make that interval
Check HR then 50 easy
1:00 rest
DISTANCE-
4 rounds:
100 @ 1:45- 75 swim (desc 3 x 25 to race pace), last 25 drill
4 x 50 swim at 500 goal pace @ :55
25 easy choice @ 1:00
75 swim faster than gp @ 2:00
No additional rest between rounds, check HR after each 75
After 4th round, finish up with...
With fins, 3 x 250 swim @ 4:00 desc 1-3 to faster than half your 500 goal time- giddyup here!
STROKE GROUP-
6 rounds:
2 x 25 swim MRS at race pace @ :40
1 x 50 swim max effort (same stroke as 25's) @ 1:00
1 x 50 kick w/bds fast for time @ 1:00
Go out & back easy @ 1:30 between rounds
After 6th round, 100 easy.
Finish up with...
4 x 50 @ :50- 3 cruise free/1 fast for time in MRS (same stroke as 25's/50 above)
:30 rest
4 x 50 as above, except 2 cruise free/2 fast in MRS
:30 rest
4 x 50 as above- except 1 cruise free/3 fast for time in MRS
Check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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