1:00 rest
3x through:
6 x 25 as follows-
odds, skulling @ :50 (don't rush the skulling)
evens, drill @ :30 (same drill for all 3)
4 x 50 @ :55- go swim/drill by 25's (same stroke for both 25's), build the swim
1 x 150 kick/swim (MRS)/kick faster by 50's
*the 150 is free (1st rd)/MRS (no free) in 2nd rd and choice (one stroke) in 3rd rd
Check HR after each round, then out & back easy @ 1:00
1:00 rest after 3rd round; then...
4 x 50 @ :50- go strong/even free (1-2) then sw/k in MRS (no free) desc; SrP go @ :55
5 x 50 as follows-
1-3, swim stronger (still even) @ :45 (SrP @ :50)
4-5, sw/k in MRS @ :55 (SrP @ 1:00)- same stroke as previous round
6 x 50 as follows-
1-4, swim strongest (still even) free @ :40 (SrP @ :45)
5-6, sw/k in MRS @ 1:00 (same stroke as prior 2 rounds, no free)- both fast (SrP @ 1:05)
Check HR then 50 easy
Today, everybody does a "distance set..."
2 times through (will be @ faster interval 2nd time through)-
150 swim free @ 2:20- desc 3 x 50 to what you can (hand touch @ 100 to check time)
300 swim free @ 4:40- desc 3 x 100 (hand touch @ 200)
450 swim free- desc 150 (hand touch @ 300)
Check HR then 50 easy
Goal is to start each swim smooth & long, increase effort (desc) as you go; max effort after hand touch
Backstrokers can go backstroke @ :20 rest
SrP- will go the following instead:
200 swim @ 3:40 (comfortable)
250 swim @ 3:40 (better effort but not max)
300 swim @ 3:40 (max effort, check time when you finish)
Check HR then 50 easy
SrP wound up going the following (adjusted set) after one round of the 200/250/300-
150/200/250, all @ 3:20
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Enjoy your morning off tomorrow. Have a great day!
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