300/200
1:00 rest
3 rounds of:
1 x 150- go 50 drill/25 kick (build) then 50 drill/25 kick (fast)
:10 rest
6 x 25 @ :30- same stroke as the drill on the 150 above:
1-2, swim 200 setup
3-4, swim at 200 goal pace
#5- swim max effort
#6- fast udk on stomach
Go 1st round free, 2nd round no free, 3rd round your choice (but only one stroke)
1:00 rest after 3rd round
9 x 50 swim strong & even free @ :40 or :45- hold faster avg every 3 x 50
1 x 600 swim free, desc 100's 1-3 and 4-6; hand touch at 200 & 500 to get time on 3rd & 6th 100
1:00 rest
9 x 50 swim IM order by 25's @ :50 (1-3), @ :45 (4-6) and then @ :40 (7-9)
1 x 600 pull free w/shnorkel & choice equipment; desc 200's 1-3 to what you can
1:00 rest
9 x 50 swim/kick by 25's as follows:
1-3, IM swim/kick (swim fly/kick, #2 is swim back/kick, #3 is swim breast/kick) @ :45 (@ :50)
4-6, swim/kick choice- NO FREE @ :45 (@ :50 if needed)
7-9, swim/kick free @ :40 (@ :45 if needed)
1 x 600 swim IM by 200's-
1st 200- 25 fly/50 back/75 breast/50 free
2nd 200- 50 fly/50 back/50 breast/50 free
3rd 200- 75 fly/50 back/25 breast/50 free
1:00 rest
9 x 50 swim free in sets of 3 as follows (avg time for each rd of 3 gets faster):
1-3 @ :40
4-6 @ :35 (@ :40 if needed)
7-9 @ :40- fastest avg of the day
1 x 600 kick as follows-
1st 100- 25 kick max effort with boards/75 kick on back (focus on UDK's)
2nd 100- 25 kick on back (udk's)/50 kick max effort with boards/25 kick on back (udk's)
3rd 100- 25 kick on back (udk's), 75 kick max effort with boards
For the last 3 x 100's, you can either repeat what you did for the first 3 x 100, OR...
Go 3 x 100 kick IM with baords desc those 100's 1-3 to max effort
Check HR
Warmdown a bit before you get out. Enjoy your time at home but make sure you're taking good care of yourselves away from the pool- AND, get your swims in. Have a great day!
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