1:00 rest
With boards, 2x:
1 x 150 drill/kick/drill by 50's @ 2:30
1 x 150 kick/drill/kick by 50's @ 2:30
3 x 50 kick w/boards @ :55* desc 1-3 to what you can
1 x 150 swim/drill/swim faster by 50's
Check HR, :30 rest between rounds
*go the 3 x 50 in Rd2 @ :50
6 x 75 odds & evens @ 1:05 (or @ 1:10 if necessary)-
odds, 25 kick w/bds, 50 swim - all free
evens, 50 swim IM, last 25 kick w/bds
#2- swim fly/back, kick breast
#4- swim back/breast, kick free
#6- swim breast/free, kick fly
Check HR after #6, then out & back easy @ 1:30
Then...
6 x 75 as above- same as previous 6, but go @ 1:00 (or @ 1:05 if you went the first 6 @ 1:10)
Check HR then 50 easy
1:00 rest
4 rounds of:
450 swim desc 150's
6 x 100 various
50 fast for time
Rd1-
450 swim IM (fly-back-breast by 50's), desc 150's to what you can (check time @ 300)
:30 rest
6 x 100 swim free- 2 each @ 1:15/1:10/1:05 (or @ 1:20/1:15/1:10)
:20 rest
50 kick fast for time w/bds- get time & remember it
Check HR then 50 easy
Rd2-
450 swim free, desc 150's to something juicy (hand touch @ 300 to get last 150)
6 x 100 swim- 25 IM order/75 swim free; 3 @ 1:15 and 3 @ 1:10 (or 3 @ 1:20 and 3 @ 1:15)
1- 25 fly/75 free
2- 25 back/75 free
3- 25 breast/75 free
Fins on for 50 kick fast on back- who can go :23?
Check HR then 50 easy
Rd3-
450 is 100 swim/50 kick wbds- desc the 150's to what you can (target 200 free time)
:30 rest
6 x 100 swim free- same as Rd 1, except go 2 each @ 1:10/1:05/1:00 (or 2 @ 1:15/1:10/1:05)
:20 rest, fins on...
50 race your choice of stroke, max effort here!
Check HR, then...
Rd4-
Slightly modified:
600 pull free choice equip- smooth long stroke here, nothing sloppy
1:00 rest
150 kick for time with fins- can you be faster than your 50 kick from Rd1 (times 3)?!?
Check HR
Warmdown a bit before you get out. Do an excellent job with your classes today & take good care of yourselves away from the pool. Have a great day!
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