1:00 rest
With fins, 3x:
2 x 25 drill @ :30
2 x 25 fast udk @ :30
2 x 25 swim build to RACE @ :20
2 x 25 kick fast @ :20- max effort here
:10 extra rest (drop boards)
1 x 50 swim RACE @ 1:00
No extra rest between rounds
Go free/no free/choice by round
After 3rd round, take off fins and get right into...
150 kick on back (build)/choice by 25's
1:00 rest
3 total rounds:
1 x 100 drill/choice @ 1:30
3x {75 cruise free @ 1:00
{50 strong free @ :40- gp + :01
{25 race max effort free @ :30
In the 2nd rd, go 50/50/50 (instead of 75/50/25)
In the 3rd rd, go 25/50/75 (so the 75 at the end of the 3rd rd is max effort)
Check HR after last swim max effort, then...
300 swim/kick/choice by 100's
1:00 rest between rounds
Go free/no free/choice by round
After 3rd total round, in heats we'll finish up with...
2 x 25 swim @ :25- "200 set up"
2 x 50 swim at 200 goal pace @ :40
:20 rest, get up on the blocks...
100 race from a dive, goal is 2nd 100 split of 200 goal time
Warmdown a bit before you get out. Be sure to use your time wisely on "Reading Day." Regular schedule this week if your exam schedule allows for it. Have a great day!
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