1:00 rest
6 x 100 @ 1:30 as follows:
odd, drill/kick on back by 50's
evens, swim/kick with boards by 50's (same stroke as drill), desc 1-3 to what you can
12 x 25 in sets of 4-
1- drill @ :30
2- swim build to fast @ :30
3- 15y swim max effort/10y dps @ :30
4- race max effort @ :15
Go free/no free/choice by rounds of 4
Check HR after #12, then :30 rest
3 x 250 @ :15 rest as follows-
odds, go swim/kick by 50's and descend the 3 x 50 swim to something juicy (same stroke all 3)
#2, all kick- go w/boards on the odd 50's and desc them to something juicy (even 50's on back)
For #1, no free
Check HR then 50 easy
1:00 rest
4 rounds of 4 x 125:
Rd1-
1, go 75 smooth & long/50 add kick @ 1:30 (or @ 1:40)
2, go 50 smooth & long/75 add kick @ 1:30/1:40
3, straight swim & get time- let 'er rip here! (still @ 1:30/1:40)
4, go 5 x 25 @ :10 rest- max effort, get time (500 details)
Check HR, 100 easy
1:00 rest
Rd2-
1&2, as above
3&4, go @ 2:15- 2 x 50 swim at 500 goal pace @ :10r, then 25 swim faster than gp
Check HR, then 100 easy
1:00 rest
Rd3-
1, go 50 smooth & long/50 add kick/25 max effort @ 2:15
2, 5 x 25 swim @ :25 at 500 goal pace- focus on your details (all @ 2:15)
3, 75 swim at goal pace/:10r/50 swim faster than pace @ 2:15
4, 50 swim at gp/:10r/75 swim faster than gp
Check HR then 100 easy
1:00 rest
Rd4-
1, as above in Rd3 (50/50/25 @ 2:15)
2, go 50 swim at gp/:10r/25 swim at gp/:10r/50 swim faster than pace @ 2:15
3, 5 x 25 gp @ :10 rest- focus on 500 details & get time
4- straight race from a dive!
Check HR
Warmdown as needed. Be sure you're on top of your Study Hall hours and start thinking about your races at the Invite. It'll be a big one tomorrow afternoon, be ready. Have a great day!
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