300 easy choice/200 kick
1:00 rest
3 x 200 @ :15 rest-
100 drill/swim by 25's
100 kick choice, desc 1-3
4 x 50 swim/drill by 25's free @ :50- go ra2 la2 on the drill, keep stroke long
4 x 50 swim/drill by 25's no free @ :55- build the swim to fast turn
1 x 300 swim IM- go 3 x 100 IM's, last 25 of each is kick free on back; desc 100's 1-3
Check HR then 50 easy
Use shnorkel on pulling, but other equip can change from 600 to 600...
6 x 100 swim @ 1:15/1:20 (1:25 if needed)- 1st 25 is fly, desc 100's 1-5/hold for #6
1 x 600 pull w/shnorkel & choice equip- go 150 cruise/50 work (better tempo/effort), desc 200's 1-3
6 x 100 @ 1:15/1:20 (1:25 if needed)-
odds are last 25 kick on back; evens are 50 cruise/50 add big kick)
1 x 600 pull w/shnorkel & choice equip- go 100 cruise/100 work (better tempo/effort), desc 200's 1-3
6 x 100 @ 1:15/1:20 (1:25 if needed)- two sets of intervals here:
odds cruise @ 1:15, evens get :05 faster (#2 @ 1:10/#4 @ 1:05/#6 @ 1:00)
OR...
odds cruise @ 1:20, then #2 @ 1:15/#4 @ 1:10/#6 @ 1:05
Check HR, get pulling equip...
1 x 600 pull w/shnorkel & choice equip- go 50 cruise/150 work (as above), desc 200's 1-3
Check HR
Warmdown a bit before you get out. Enjoy your time at home, but take good care of yourselves away from the pool. Have a great day!
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