1:00 rest
4 x 75 @ 1:10 w/buoys- 25 kick (hold buoy out front), 50 free drill w/buoy
4 x 75 @ 1:00- by 75's, as follows:
#1, 25 swim fast/50 cruise
#2, 50 swim fast/25 cruise
#3, all swim fast
#4, all drill
8 x 50 swim IM order by 25's- focus on fast turns throughout
1-4 @ :50
5-8 @ :45
Check HR, then 1:00 rest
3x:
75 swim IM @ 1:15 (@ 1:25)
100 swim/kick by 50's, no free @ 1:15 (@ 1:25
125 swim free @ 1:15 (@ 1:25)- just make interval, but nothing sloppy
:30 rest after 1st set, check HR
No rest between 2nd/3rd rounds
3 x 750 @ 1:00 rest as follows-
#1, 250 swim fast (not max effort, but better than "200 set up")/500 cruise (can be w/equip)
#2, 450 swim fast (extending your speed from 250 above to the 450)/300 cruise
#3, 650 swim fast/check HR/100 easy choice
Right into...
8 x 50 @ :10 rest-
1-3, drill/kick by 25's
#4- all skulling
Check HR again, then 1:00 rest
With fins, finish up with...
3 x 75 swim @ 1:30 desc 1-3 to max effort
3 x 50 swim @ 1:00 desc 1-3 to max effort
3 x 25 @ :45 swim- all max effort, add up for 75 total
Warmdown as needed before you get out. Make sure you're off to a good start with your classes, start visualizing your races at the conference meet- just three weeks to go. Have a great day!
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