1:00 rest
2 times through:
75 drill/kick/drill by25's @ 1:05
125 @ 1:50- 50 swim/25 kick/50 swim faster (same as 75)
75 swim/kick/swim by 25's @ :55
125 @ 2:00- alternate kick/swim by 25's, 25's kick desc to max effort (1-3)
No additional rest between rounds
Go free in 1st round, no free in 2nd round
Check HR after 2nd round, then...
3 x 50 swim strong/even free br3 or 4/2 @ :40
25 swim recklessly fast @ :15
4 x 50 swim s/e @ :40- hold faster avg (than previous 3 x 50)
25 swim recklessly fast @ :15
5 x 50 swim s/e free @ :40- fastest avg of the day
Check HR, then 50 easy
All goal pace is at mile pace...
4x:
100 cruise free @ 1:10
100 free @ 1:10- cruise/add kick by 50's
2 x 50 swim at goal pace @ :10 rest (all @ 1:20)
No rest between rounds
After 4th round, check HR then...
300 pull free w/shnorkel & choice equip
Check HR again, then 1:00 rest
3x:
4 x 75 swim at gp @ 1:00 (1:05)
1 x 75 swim faster than gp ("ftp")} all @ 3:30
125 alternate drill & kick by 25's }
No extra rest between rounds
After 3rd round check HR, then...
450 pull free w/shnorkel & choice equip
Check HR again, then 1:00 rest
2x:
3 x 50 swim @ :45- go 200 setup/add kick by 25's
3 x 50 swim @ :40 at mile gp
:10 extra rest
3 x 50 faster than gp @ :10 rest, get time
Check HR after each round, then 50 easy
After 2nd rd...
150 drill/choice by 25's
1:00 rest
If there is time...
1 x 150 race from a dive
Warmdown as needed before you go. Make sure you're ready for your exams- use your time wisely this week and take good care of yourselves away from the pool. Regular workout schedule this week if your exam schedule allows for it. Have a great day!
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