300 easy choice
1:00 rest
2x:
2 x 100 @ 1:30- kick w/bds, then drill- by 50's
2 x 75 @ 1:05, go sw-k-sw faster by 25's
4 x 25 kick max effort w/bds @ :35*
Go 1st rd free, 2nd rd no free (but only one stroke)
*in 2nd rd, 4 x 25 kick are @ :10 rest
Check HR after 2nd rd, then right into...
150 drill/skulling by 25's
1:00 rest
One time through the following (25's are all the same stroke):
3 x 75 swim strong & even free @ :55
3 x 25 swim at 200 set up @ :10 rest
Check HR then 50 easy
2 x 75 swim free- as above
3 x 25 swim 200 set up @ :10 rest (all @ 2:00)
3 x 25 swim with 200 details @ :30
Check HR then 50 easy
1 x 75 swim free- as above
3 x 25 swim at 200 set up @ :10 rest (all @ 2:00)
3 x 25 swim with 200 details @ :30
3 x 25 swim max effort @ :10 rest (finishing speed here!)
Check HR then 100 easy
With fins, finish up with...
3 x 150 swim desc 1-3 to max effort @ 2:30 (free or back)
3 x 100 swim/kick by 50's desc 1-3 to max effort @ 1:40
3 x 50 udk on stomach (lungbuster)/swim by 25's-
Two options:
A) desc 1-3 @ 1:00, or...
B) all max effort @ 1:15
The goal is to be faster than your 50y free best time
Check HR
Warmdown as needed and get excited for the afternoon workout. Have a great day!
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