300 easy swim choice
1:00 rest
2 x 150 @ 2:30- drill/kick/drill by 50's
6 x 25 as follows-
odds, skulling @ :30
evens, swim build to race pace @ :20
Check HR, then :30 rest
2 times through:
4 x 50 swim strong & even free br3 or 4/2 @ :40
3 x 50 swim/kick by 25's choice (same stroke) @ :50, desc 1-3 to something giddyup!
No rest between rounds, check HR after each round
50 easy after 2nd round, then 1:00 rest
9 x 200 as follows:
1- swim @ 3:00, go cruise/200 setup/big fat kick/drill by 50's
2- swim @ 3:30, desc 3 x 50 to 200 gp on 3rd 50, then last 50 is 2 x 25 max effort @ :10 rest
3- swim @ 4:00, go 50 @ :45 (200 setup)/4 x 25 at 200 gp @ :10r (all @ 2:00)/last 50 max effort
Check HR after 3rd 200, then 50 easy
Change stroke after each round of 3 if you'd like
Easy 150 drill/choice by 25's after last 200, then we'll finish up with...
Your choice-
*125 race with fins- how close can you get to your opening 100 split of 200 goal time; or...
*100 race from a push- goal is to be faster than your 2nd 100 split of 200 goal time
Warmdown as needed before you get out. Do an excellent job with your classes and let us know if you need anything. Have a great day!
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