1:00 rest
With fins, 6 times through:
1 x 100 drill/swim by 50's- be deliberate with the drill, be fast on the kick
1 x out & back @ 1:30- fast udk to 20m/fwd ss/swim back race pace
No rest between rounds;
Go 3 rounds free and 3 rounds MRS (no free)
Check HR after 6th round, then take fins off and go 100 kick on back
1:00 rest
5 times through:
2 x 100 @ 1:30 swim free br3 or 4/2- long & strong here
2* x 50 swim in MRS desc 1-2 to fast @ :50 & :55
*add 1 x 50 (and :05) in each round, but always desc 1-2 to fast, then hold speed
2nd round is 3 x 50 (@ :50/:55/1:00 by 50, 2nd & 3rd 50's are fast)
3rd round is 4 x 50 (@ :50/:55/1:00/1:05 by 50, 2nd/3rd/4th 50's are all fast)
4th round 50's are @ :50/:55/1:00/1:05/1:10, 2nd through 5th 50's are all fast
5th round 50's are @ :50/:55/1:00/1:05/1:10/1:15, 2nd through 6th 50's are all fast
Check HR after last 50 in each round
No extra rest between rounds
After last round, put fins on
With fins, finish up with...
12 x 50-
odds, swim 200 set up @ :50 (200 set up here, not cruise)
evens, kick fast for time on back @ 1:10
Change stroke on the odd 50's after every 2 rounds
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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