1:00 rest
3 times through:
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 fast free kick on back
6 x 25 partner kick w/boards @ :40 (middle 2 x 25 are kick on back)- race your partner here!
1 x 100 swim/kick by 50's @ 2:00- this is fast!
No additional rest between rounds
In 2nd round, the drill (on the 75's) and the 100 sw/k are in MRS (no free);
In 3rd round, the drill & 100 sw/k are choice- but all the same stroke
After 3rd rd...
Against your partner, one group at a time-
100 kick w/boards- race here!
After each group has gone, get into 150 drill/choice by 25's- no free
Then, back to "one at a time" in the lane...
15 x 50 in sets of 3's-
1-2 swim IM order by 25's @ :50 (:55 for SrP)- fast turns here
#3- swim strong/even freestyle @ :40- this is giddyup the kick here!
No rest between rounds of 3
Check HR after #15, then 1:00 rest
STROKE GROUP (and Sr Prep)-
Hopefully 9 rounds, but at least 6...
2 x 25 swim max effort in MRS (no free) @ :40 (SrP @ :55)- get times
1 x 50 swim strong & even free br3 or 4/2 @ :40 (SrP @ :45)
1 x 50 race in MRS (same stroke as 25's) @ 1:00- trying to be within :01 of your 25's add-up
After 3rd/6th/9th round...
1 x 150 race free- set it up smooth & long, bring in the kick for the last 75- get time
1:00 rest after each 150 free
DISTANCE-
AMRAP...
1 x 350 swim free- 200 smooth & long/150 add your kick & change gears
:20 rest
4 x 50 swim at mile goal pace @ :50
1 x 75 swim faster than goal pace
Check HR than 25 easy back to the starting end
Warmdown a bit before you get out. Remember, tomorrow morning we're back at StJ (8-9:30a), then OFF on New Year's Day. Make sure you're doing some HW each day so you're not rushing through it on Sunday, January 5th. Have a great day!
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