1:00 rest
3 times through:
2 x 50 drill @ 1:00
4 x 25 kick on back @ :40- focus on fast udk's to 10y, then 15y choice kick
#3 is fast udk on stomach, all fast & only one breath
1 x 150 swim/kick by 25's @ 2:40, desc 50's 1-3 to fast (handtouch at 100 to check time)
No additional rest between rounds
Go free/no free MRS/choice by round (50's drill & 150 sw-k)
9 x 100 in sets of 3 as follows:
1- swim free br3 or 4/2 @ 1:35- 3rd 25 is kick fast on back (SrP @ 1:45)
2- swim free br3 or 4/2 @ 1:25- 1st 25 is swim MRS fast turn, no free (SrP @ 1:35)
3- swim free br3 or 4/2 @ 1:15- giddyup the kick to make it fast (SrP @ 1:25)
:30 rest after #3, check HR
NO REST between 6 & 7
Check HR after #9, then out & back easy
12 x 25 in MRS (no free) in sets of 4:
1- all drill @ :35
2- swim build to race pace for last 10y @ :35
3- swim 15y fast/10y dps @ :35
4- swim max effort @ :15!&*!- you'll have to hustle here!
No rest between rounds of 4
Go free/MRS no free/choice by round
Check HR after #12 then 50 easy
1:00 rest
Finish up with...
AMRAP:
1 x 50 drill/skulling/swim dps or some combo of those @ 1:30
4 x 50 swim at 200 goal pace @ 1:00* (same stroke as 50 drill above); SrP @ 1:05
1 x 75 swim max effort IM (fly-back-breast by 25's) @ 1:30- get time
Check HR after each 75 IM
No additional rest between rounds
*50's goal pace get :05 faster by round, the challenge is to be fast on all the IM's
We'll go a 100 easy after 4th round (50's gp @ :45)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Don't forget: lunch at Panera by the StJ on Saturday after the meet (if you can make it). Be ready for RACE DAY tomorrow morning, have a great day!
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