1 x 600- 300/200/100
1:00 rest
2 x 150 @ 2:40- drill/kick on back/drill by 50's
2 x 100 @ 1:40- swim/kick wbds by 50's (same stroke as 150's above) desc 1-2
2 x 100 @ 1:40- drill/kick on back by 25's
2 x 150 swim/kick/swim faster by 50's @ 2:40, desc 1-2, same stroke as 100's above
Check HR, then 1:00 rest
2 x 75 swim strong & even free br3 or 4/2 @ :55 (SrP @ 1:05)
2 x 50 swim MRS (no free) neg split @ :55
2 x 75 swim free- as above
2 x 50 swim MRS (same stroke as above) at 200 gp + :01 @ :55
2 x 75 swim free- as above
2 x 50 swim MRS (same stroke as above) at 200 gp @ :55
Check HR, then 50 easy
1:00 rest
DISTANCE-
1x through...
2 x 250 swim free @ 3:20- 150 long & strong/100 add kick & change gears
5 x 50 swim at gp @ :45
Check HR
1/2way out & back easy 1:30
2 x 350 swim free @ 4:40- 200 long & strong/150 add kick & change gears
7 x 50 swim gp @ :45
Check HR, then...
150 choice/skulling by 25's
1:00 rest
3 x 100 best avg @ :10rest (after 1st 100) and :15rest (after 2nd 100)-
Should be faster than goal split at 300 of 500 Free
Check HR and warmdown as needed
STROKE GROUP-
AMRAP...
75 dr-k-dr @ 1:30
2x: {2 x 50 swim at 200 goal pace @ :10r
{1 x 25 swim faster than pace
{out & back easy @ 1:30
75 dr-k-dr @ 1:30
2x: {1 x 100 swim free @ 1:10 (or @ 1:15)- just make it ("JMI")
{2 x 50 swim at 200 gp @ :50
{Check HR, then 50 easy choice @ 1:30
After the 2nd round of the 100 @ 1:10/2 x 50 gp @ :50, go a single 150 drill/choice by 25's
1:00 rest between rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim & Rock next weekend. Have a great day!
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