1:00 rest
6 x 100 odds/evens as follows:
odds @ 1:40- drill/kick/drill/fast udk by 25's
evens @ 1:30- swim/kick by 50's desc 1-3 to what you can (same stroke as odd 100's)
Check HR, then 1:00 rest
3 x 150 as follows:
1) 75 @ 1:10- go sw/kick/sw faster by 25's
50 @ :50- all kick w/bds easy-fast by 25's
25 @ :30- all swim fast
2) 50 @ :50- go swim/kick by 25's
50 @ :50 all kick w/bds, go fast-easy by 25's
50 @ :50- all swim fast
3) 25 @ :25- swim build
50 @ :50 all kick w/bds- go fast/easy by 25's
75 all swim fast, get time
Check HR then 50 easy
1:00 rest
3 rounds of 3 x 275 as follows:
Goal is for #'s 3/6/9 to add up to faster than half of mile goal time
Rd 1:
1) 4 x 50 swim at mile goal pace @ :40
1 x 75 swim faster than gp, get time
Check HR then 50 easy
2) 3 x 75 swim at mile gp @ :55 (or @ 1:000
1 x 50 swim ftp, get time
Check HR then 100 easy
3) 275 race from a dive, get time
Check HR and then 200 easy loosen
Rd 2:
1) 4 x 50 swim at mile gp @ :10 rest
75 swim faster than goal pace, get time
Check HR then 25 easy
2) pull easy w/choice equip @ 1:00 rest
3) 275 race from a dive, get time and add to 1st 275 from a dive
Rd 3:
1) pull w/choice equip @ 1:00 rest
2) pull w/choice (diff) equip @ 1:00 rest
3) 275 race from a dive, get time and add to first two 275's for 825 total
Warmdown as needed before you go. Don't forget the team Community Service Project tomorrow morning after workout (Children's Hospital). Next weekend we RACE, get excited. Have a great day!
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