1:00 rest
2x:
2 x 50 catchup drill @ :55
1 x 100 choice drill/kick on back by 25's @ 1:30
1 x 150- 50 swim/25 kick wbds- 2nd 75 is faster than the 1st 75
Check HR after each round, then :30 rest
Go free/no free by round
After 2nd round...
10 x 25 as follows:
1-2, kick w/bds fast @ :30
3-6, swim 15y fast/10y dps @ :35 (odds), all fast @ :25 (evens)
7-10, all kick w/boards @ :30/:20/:30/:15, by 25's
Check HR, then 50 easy
1:00 rest
One time through:
7 x 50 swim IM by 25's as follows:
1-3 @ :45
#4- all swim free build kick @ :40
5-7, swim IM order by 25's @ :40
1 x 350 swim free br3 or 4/2 @ 4:00 (4:15)-
200 smooth & long
150 add kick & change gears
7 x 50 swim mile goal pace @ :40
1 x 350 swim free-
200 long & strong
150 add kick & make a move
Check HR, then :30 rest...
7 x 50 swim at mile goal pace as follows:
1-2, swim @ :40
3-5, all @ :10 rest (all @ 2:00 or 2:15)
6-7, swim @ :40
Check HR, then get right into...
1 x 350 pull choice equipment
Check HR again, 1:00 rest, then...
MYSTERY SET
Today went 1 x 150 from a dive at opening speed of your mile goal time
Warmdown as needed before you head out. Get excited to race this weekend and stay on top of your class work. Tomorrow afternoon (no AM tomorrow). Have a great day!
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