1:00 rest
2x:
3 x 100 @ 1:30- drill/kick wbds by 50's
4 x 75 @ 1:05- 25 kick on back (build)/50 swim fast turns (same stroke as drill on 100's)
8 x 25 as follows-
1-2, kick fast w/bds @ :30
3-6, all @ 2:00-
swim desc 1-3 to fast/hold for #4, all @ :10 rest
7-8, kick fast for time w/bds as 1 x 50
Check HR after each round, then 50 easy after 2nd round
Go 1st round free, 2nd round no free
DISTANCE-
2 rounds of:
3 x 125 swim free @ 1:30 (1:35 if needed)
1 x 75 swim at goal pace @ 1:00 (1:05)
1 x 25 race max effort- get time, then back easy to start end, all @ 1:30
2 x 125 swim free- same intervals as above
2 x 75 swim at goal pace @ :55 (1:00)
1 x 25 race max effort- get time, then easy back to start end, all @ 1:30
1 x 125 swim free- as above
3 x 75 swim goal pace @ :10 rest- all @ 3:30 (can go out & back easy after #3)
1 x 50 race max effort free
Check HR than 50 easy
After 2nd round, 150 drill/choice by 25's, then...
MYSTERY SET
We'll go a single 175 race from a dive, trying to be faster than your 200 free goal time
"SHORTER-DISTANCE SWIMMERS"
3 rounds of:
1 x 100 swim free @ 1:10 (1:15 if needed)- just make it ("JMI")
4 x 25 race max effort @ :40- get avg time
50 easy choice @ 1:30
1 x 100 swim free- as above
4 x 25 race max effort @ :30- get avg time (same stroke as 1st rd of 25's)
50 easy choice @ 1:30
1 x 100 swim free- as above
4 x 25 race max effort @ :10 rest- get avg time (same stroke as previous 25's)
Check HR, then...
150 drill/choice by 25's @ 3:00
No extra rest between rounds
After 3rd round...
MYSTERY SET-
We'll go a single 75 kick w/bds max effort, trying to be faster than your avg time for the 25's (x4)
Warmdown quick;y before you get out (out by 4p, no later). Enjoy your weekend off & take good care of yourselves away from the pool. REMEMBER, follow your teammates racing at the US Open on swimswam. Have a great day!
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