1:00 rest
5* x 50 drill @ 1:00
*#3 is skulling @ 1:00
2 times through:
2 x 75 @ 1:10-
25 dolph kick w/bds, 50 swim/drill by 25's, build the swim to race pace turn
3 x 100 @ 1:30-
25 swim build to race pace turn (same stroke as 75's above), 75 swim choice smooth
1 x 50 kick w/bds max effort @ 1:00
No rest between rounds
1st rd choice, 2nd rd no free
Check HR after 2nd rd, then...
3 rounds of 4 x 50, with a "twist" as follows:
1-4, swim IM order by 25's with fast turns @ :55
5-8, swim no free (all one stroke) @ :50 desc to what you can
9-12, all swim free br3 or 4/2, #4 is fastest of the bunch
Here's the "twist..."
3rd 50 in each round is a 75 swim free @ the same interval as the other 50's
So, in last round, #3 is a 75 swim free @ :45, then #4 is the fastest 50 free of the bunch
Check HR, then 50 easy
1:00 rest
24 x 100 in 3 rounds of 8 as follows:
2 x 100 cruise free @ 1:10 (ladies @ 1:15)
2 x 50 swim mile goal pace (gp) @ :40 (ladies @ :45)
4 x 25 swim faster than goal pace (ftp) @ :25
2 x 100 cruise free @ 1:10 (1:15)
2 x 50 swim gp @ :40 (:45)
1 x 75 swim ftp @ 1:00- check HR
25 easy choice @ 1:30- check HR again
No additional rest between rounds
Finish up with:
3 x 300 pull free @ :20 rest with choice equip, desc to what you can
Check HR
Warmdown a bit before you get out. Do an excellent job with your self-care away from the pool & get excited for tomorrow afternoon OFF. Have a great day!
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