1:00 rest
With shnorkels, 2x through:
6 x 25 @ :30- odds are drill/evens are skulling
2 x 100 @ 1:30- swim/kick by 50's desc 1-2
No rest between rounds
2nd rd, no free and no shnorkels
Check HR after 2nd round, then :30 rest before continuing right into...
3 x 50 swim/kick by 25's @ :55, no free (desc 1-3)
1 x 75 swim free @ :55- smooth, long
2 x 50 swim/kick by 25's no free @ :50, desc 1-2
2 x 75 swim free @ :50- make interval, but nothing sloppy
1 x 50 swim/kick by 25's no free @ :45- fastest of the set
1 x 75 swim free @ :45
Check HR, then 100 easy
1:00 rest
5 x 300 @ :20 rest as follows:
odds, 100 swim at opening speed/200 cruise- long by not sloppy
evens, 150 smooth & long/150 add kick & change gears
#5- go 100 opening speed/100 choice/100 finishing speed
Check HR then 50 easy
1:00 rest
Everybody starts together-
8 x 50 @ :40 (or @ :45)-
2 swim at goal pace/1 cruise/2 swim gp/1 cruise/2 swim gp
Right into...
2 x 25 race @ :10 rest- faster than gp here
50 easy @ :20 rest
50 race- max effort here
1:00 rest
3 rounds of:
3 x 50 swim at goal pace @ :10 rest (all @ 2:15)
1 x 25 swim faster than gp @ :45
out & back easy @ 1:00
No additional rest between rounds, keep track of HR after each round
1:00 rest after 3rd rd, then finish up with...
1 x 75 race- max effort here!
Warmdown as needed before you get out. Take good care of yourselves away from the pool, stay well hydrated and eat good food. AM lift and a short swim tomorrow, then PM off. Have a great day!
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