1:00 rest
2 x 150 @ 2:20- 50 drill/25 kick then 50 swim/25 kick; fast turns on the swim
9 x 75 in sets of 3 as follows:
1-3, go 1 kick @ 1:20/2 dr-sw-dr by 25's @ 1:05
4-6, go 1&2 kick @ 1:20 desc 1-2/#3 is dr-sw-dr by 25's @ 1:05
7-9, all kick desc 1-3 to max effort @ 1:20
Check HR, then easy back to the starting end
2 x 125 @ 1:35- 75 cruise/50 add kick (#2 is 50 cruise/75 add kick)
3 x 50 swim desc 1-3 @ :40
3 x 75 swim desc to faster @ 1:00
3 x 50 swim smooth & strong @ :40- hold avg gp + :01 or so
3 x 100 swim BEST AVG free @ 1:20, #1 is from a dive
Check HR, then 300 easy swim/kick/choice by 100's
1:00 rest
3 rounds of:
(All goal pace is at 500 pace)
1 x 225* @ 3:00 (@ 3:10 if needed)- go 150 cruise/75 add kick & change gears
5 x 50 swim at goal pace @ :40
1 x 75 swim faster than goal pace, check HR
100 easy between rounds
*225 is a 250 in 2nd round (150 cruise/100 big kick) and 275 in 3rd round (150/125)- but all @ 3:00
After 3rd round...
1 x 400 pull w/shnorkel & choice equip
1:00 rest
Finish up with:
MYSTERY SET
Today we finished up with a Broken 250 as follows:
3 x 75 race @ :10 rest/:15 rest/:10 rest (#1 from a dive)
25 race- finishing speed here
Subtract :35 at the end for a 250 time, should be faster than half your 500 goal time
Warmdown as needed before you get out. Take good care of yourselves away from the pool, make sure you're using your time wisely prior to your exams. Have a great day!
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