1:00 rest
2x:
2 x 50 drill/kick by 25's @ :55
3 x 50 kick desc 1-3 to fast @ :55
1 x 75 swim free br3 or 4/2 @ :55- overkick on 3rd 25
No rest between rounds; go no free in 2nd rd (50's drill & kick)
Check HR after 2nd rd, then 1:00 rest
With fins:
8 x 50 @ :50- 25 swim fastest freestyle possible/25 choice fly drill
Check HR then fins off for...
150 drill/skulling by 25's
3 times through:
2 x 25 swim fly @ :25- go smooth/race pace by 25's
2 x 50 swim free @ :40 desc 1-2 (desc to gp + :01, desc to gp, desc to faster than pace- by round)
1 x 50 kick w/bds @ 1:00- max effort here
No rest between rounds
Check HR after each round. After 3rd rd continue right into...
1 x 350 pull free w/shnorkel- desc 50's 1-4 (odd 50's), even 50's are free drill
1:00 rest
4 rounds of:
3 x 50 swim 500 goal pace @ :40
1 x 75 cruise free @ 1:00
1 x 75 swim faster than goal pace @ 1:30
out/back easy @ :30
3 x 50 swim at 500 goal pace @ :10 rest (all @ 2:15)
1 x 75 swim free faster than goal pace @ 1:00- get time/check HR
1 x 75 cruise @ 1:30- can be drilling, but stay on interval
After 2nd & 4th rounds...
300 choice
After 4th set...
MYSTERY SET-
Today we went a 125 race free from a dive- goal is faster than 1/4 of your 500 free goal time
Warmdown a bit before you get out, take good care of yourselves away from the pool. Have a great day!
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