1:00 rest
With boards,
2 x 150 @ 2:20- 25 drill/50 swim fast turn/25 drill, then last 50 kick wbds fast-easy by 25's
3 x 100 @ 1:40- 25 kick w/boards build, 50 swim (desc 1-3), 25 TOMBSTONE KICK wbds fast
Check HR, then 1:00 rest
3 rounds of:
5 x 50 odds/evens as follows-
odds, always swim free br3 or 4/2 @ :45*
evens, always swim/kick by 25's no free fast @ :45*
*50's free get :05 faster by round; 50's swim/kick get :05 slower by round
1 x 150 swim free br3 or 4/2 (can be backstroke)- go 75 smooth & long/75 add kick & go; desc 1-3
:30 rest between rounds, check HR
50 easy after 3rd round, then 1:00 rest
3 times through (pacework is at 500 goal pace):
1 x 150 swim free at opening speed @ 1:50 (or @ 2:00)
4 x 100 done 75/25...
{75 swim at gp @ :55 (or @ 1:00)
{25 swim faster than gp @ :55 (or @ 1:00)
Can go halfway out & back easy after the 25, but stay on the interval
Go 300 pull choice equipment after the 1st round; 300 choice after 2nd round; 8-10 mins easy after 3rd rd
1:00 rest between rounds.
After 3rd round...
MYSTERY SET
Today we went a BROKEN 300 (3 x 100) as follows:
100 from a dive @ :10 rest
100 from a push @ :15 rest
100 from a push- get time
Goal is to be faster than your 300 split from your 500 goal time
Warmdown as needed before you get out. Stay on top of your classes and take good care of yourselves away from the pool. Tomorrow afternoon back to mile pacework. Have a great day!
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