1:00 rest
After warmup...
4 rounds of:
1 x 100 swim strong neg split free br3 or 4/2 @ 1:25
2 x 50 swim MRS/free by 25's @ :50- build the 25 MRS to race pace turn
No rest between rounds, check HR after each round
After 4th round...
150 drill/skulling by 25's
1:00 rest
Talk about GOAL PACE 50's, then...
4 x 50 swim at 200 goal pace in MRS @ 1:00
150 drill/skulling by 25's
1:00 rest
4 x 50 swim at 200 goal pace @ :55
Check HR/1:00 rest
4 x 50 swim at 200 goal pace @ :50
150 drill/skulling by 25's
1:00 rest
4 x 50 swim at 200 goal pace @ :10 rest- subtract :30 (or :35) to get your time
Check HR
125 easy drill/choice by 25's
Work on starts & breakouts before you get go.
Do an excellent job in school today and get excited to race this weekend. Be sure to thank your parents for getting you here at zero-dark thirty in the morning (hard for a PM group!). Have a great day!
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