1:00 rest
2 rounds of:
4 x 75 @ 1:10-
50 choice drill (no free in 2nd round)
25 fast udk
1 x 200 @ 3:00- same stroke as drill: 100 smooth & long, 3rd 50 kick fast, last 50 swim fast
No rest between rounds
Drill on 75's and the 200 are the same stroke (no free in 2nd round)
After 2nd round check HR, then continue right into...
4 x 50 swim strong/even @ :45
4 x out & backs @ :35 (swim out/fwd ss/fast udk back to wall)
4 x 50 swim stronger but still even @ :40
4 x out & backs @ :35 (fast udk out/fwd ss/jungle sprint back)
4 x 50 swim strongest of the day but still even @ :35
Check HR, then 50 easy
One time through (mile goal pace):
6 x 50 swim at goal pace (gp) @ :40/:45
1 x 75 swim faster than pace (ftp) @ 1:30
25 easy @ 1:30
6 x 75 swim at gp @ 1:00/1:10
1 x 100 swim ftp @ 2:30
50 easy @ 1:30
4 x 100 swim at gp @ 1:20/1:30
Check HR then 50 easy @ 1:30
MYSTERY SET
3 parts to the Mystery Set today...
*150 race for time after the 100's gp
300 easy pull
*2 x 75 race @ :15 rest- goal is to be faster than your 150 race
300 easy choice
*3 x 50 race @ :10 rest- goal is to be faster than your 2 x 75
If anybody would prefer to go through the 50's/75's/100's pace set a second time, that's an option, too
Warmdown a bit before you get out. Stay on top of your Study Hall hours and watch your email for an update from Jamie on the schedule for tomorrow morning. Have a great day!
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