1:00 rest
2x:
{4 x 75 @ 1:15- 25 dolph kick wbds, 50 drill
{3 x 100 @ 1:40-
25 drill (same stroke as drill on 75's), 50 swim desc 1-3, 25 udk fast
Check HR after each round
1st round is free, 2nd round is MRS no free
1:00 rest after 2nd round
5 times through:
150 swim/kick by 25's @ 2:30 (SrP @ 2:45)- this is in your MRS, no free
100 swim @ 1:30* (SrP @ 1:40)-
{25 swim MRS (same as 150)- this is always fast
{75 swim strong/even freestyle br3 or 4/2
*interval for the 100 gets :05 faster by round
No rest between rounds
Check HR after 5th round then go a 50 easy
1:00 rest
Two options today-
DISTANCE-
3 times through:
300 swim or pull w/shnorkel (your choice, but same for all 3) @ 4:30
4 x 50 swim at goal pace (target 1000 pace) @ :45
75 swim faster than pace @ 1:30
75 easy choice @ 1:30
No rest between rounds
STROKE GROUP-
4 times through:
1 x 50 drill/choice @ 1:15
3 x 50 swim at 200 goal pace @ :55 (SrP @ 1:00)
6 x 25 as follows...
odds, drill @ 1:00
evens, race fast from a dive @ :20
Check HR after 50's goal pace and last 25 from a dive
No extra rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Enjoy your day off tomorrow. Have a great day!
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