15 x 50 in sets of 3's as follows:
2- swim strong & even @ :45 (or @ :50)
1- giddyup @ :35 (or @ :40)
:30 rest after #6, check HR, then last 9 x 50 are straight through
Check HR again, then 50 easy
The RACE DAY set was a little different today:
6* rounds of:
100 swim free br3 or 4/2 @ 1:10 or 1:15 (Sr Prep @ 1:20)
2 x 50 swim at 200 goal pace in MRS @ :45 (Sr Prep @ :50)
Check HR, then out & back easy @ 1:30
No additional rest between rounds
*3rd & 6th rounds the 50's are @ :10 rest
After the 6th round, 125 drill/choice by 25's; then...
MYSTERY SET
1 x 75 race from a dive- same stroke as the 50's in the "6 rounds of"
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend (regular schedule both days). Have a great day!
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