1:00 rest
The water is still a little on the cool side, so we're going to keep it moving this morning...
6 x 150 @ :10 rest:
odds, 50 drill/25 kick on back, then 25 swim build/50 kick wbds- desc the 50 kick 1-3
evens, straight swim free desc 1-3, focus on pulling w/correct ("bottom") arm off the turns
Check HR, then everybody together:
12 x 25 in sets of 3-
1- drill @ :30
2- swim build to race pace @ :25
3- sprint your face off 15y ("syfo")/fast udk 10y @ :25
2 rds in MRS no free, 2 rds choice (same stroke for those 6 x 25)
Check HR, then 50 easy
1:00 rest
One time through:
4 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)
4 x 75 sw-dr-sw faster (by 25's) in MRS no free @ 1:15 (SrP @ 1:20)
4 x 50 swim stronger/still even free br3 or 4/2 @ :40 (SrP @ :45)
4 x 75 swim @ 1:20-
25 max effort in MRS (no free)
25 drill (same stroke as 1st 25)
25 fast kick udk on stomach
Check HR then 50 easy
Two options today:
DISTANCE-
3 times through:
2 x 100 swim @ 1:25- go 50 smooth & long/50 add kick & change gears
After #2, take :10 extra rest (so going on the top for...)
4* x 75 swim at goal pace (pick one pace, stick with it) @ 1:10 (*add 1 x 75 in each round)
Check HR after last 75, then out & back easy @ 1:00
1 x 50 swim max effort @ 1:00
1 x 350 swim free as follows-
Rd 1, go 150 fast/200 cruise
Rd 2, go 200 fast/150 cruise
Rd 3, race entire 350 for time
Check HR after each round, then 50 easy
STROKE GROUP-
4 rounds of:
1 x 100 @ 2:00- 25 kick build/50 drill/25 skulling
4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)- in MRS here, no free
Check HR, then right into...
1 x 25 choice @ 1:00- down to the starting end, get out for...
1 x 75 swim from a dive ("FAD") max effort- same stroke as 50's gp @ 1:30
No extra rest between rounds
Last round can be free
Warmdown a bit before you get out. Do some HW today, don't leave it all for Sunday Night. Tomorrow at the St. James, 10:30a-12 noon. It will be LCM. Have a great day!
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