1:00 rest
2 x 75 @ 1:10- go dr/k/dr by 25's, one stroke only on the drill
4 x 25 kick w/bds @ :30- desc 1-3 to fast/hold for #4
2 x 75 @ 1:10- go k/dr/k faster by 25's
8 x 50 swim strong & even @ :40 (or :45)- hold faster avg by 2's
Check HR then 50 easy
1:00 rest
3 x 350 @ 4:10 or 4:30- 200 smooth & long then add kick for last 150
8 x 50 swim mile gp @ :40 (or :45)
2 x 450 @ :20 rest- swim 300 strong & even then add kick & change gears for last 150
6 x 75 swim mile gp @ 1:00 (or 1:05)
1x 550 swim- 400 get after it (still strong/even) last 150 finishing speed
How close can you get to 1/3 of your mile goal time?!?
Check HR
Warmdown as needed before you get out. Remember the suit fitting is this afternoon (and be sure to VOTE tomorrow). Have a great day!
No comments:
Post a Comment