Be sure to thank a Veteran today for their service to our country
300/200
1:00 rest
2x:
2 x 75 dr-k-dr @ 1:10
2 x 75 k-sw-k @ 1:10, desc 1-2
5 x 50* sw/k by 25's @ :50, desc 1-5 to what you can
Go 1st rd free, 2nd no free
*in 2nd rd, 50's are swim IM order by 25's, focus on being fast at the turn end of the pool
Check HR after 2nd rd, then...
8 x 25 @ :35/:25 as follows-
odds, swim 20y max effort/5y fast super hero kick @ :35
evens, fast UDK on stomach from a dive @ :25
Check HR then 50 easy
1:00 rest
Goal pace 50's are at mile pace...
4 x 100 smooth & long @ 1:10/1:15, hold even & desc by 2's
3 x 50 goal pace @ :40/:45
1 x 550 swim-
400 as close to pace as possible
150 add kick & giddyup
Get time & check HR/50 easy
1:00 rest
3 x 100 @ 1:10/1:15- as above
5 x 50 gp @ :35/:40
1 x 550 swim- as above, but get a little more out of the 1st 400
Get time & check HR/100 easy
1:00 rest
3x: {1 x 125 swim free @ 1:30/1:40- go 75 cruise/50 add kick & go
{2 x 50 swim gp @ :10 rest
{1 x 25 swim faster than pace
(The "2 x 50's gp + 25 faster than pace" are @ 1:45/2:00, lots of rest)
Check HR after 3rd rd, then 50 easy...
1 x 550 from a dive-
*it's on yo! Goal is at or faster than 1/3 of mile goal time
Check HR
Warmdown as needed before you head out. Stay on top of your classes & get excited for the Invitational next week. Have a great day!
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