1:00 rest
4 x 50 drill/swim by 25's @ :50
4 x 50 swim/kick by 25's @ :50
4 x 50 kick w/bds @ :50, go fast/easy by 25's
:30 rest, check HR, then...
8 x 75 as follows:
odds, swim IM @ 1:10, desc 1-4 to what you can
evens, swim free br3 or 4/2 @ 1:00, stronger kick from 1-4
:30 rest, check HR, then...
6 x 150 swim free @ 1:50 (or @ 2:00 if necessary)-
1-2, 100 long & strong, last 50 add kick & change gears
3-4, 75 long & strong, 75 add kick & change gears
5-6, swim desc 1-2 to max effort- get time & check HR
150 easy choice/skulling by 25's
1:00 rest
All pacework is mile goal pace...
2x:
4 x 50 swim goal pace @ :40 (:45)
1 x 75 swim faster than pace} all
Check HR then 25 easy } @ 2:00
2x:
3 x 75 swim goal pace @ 1:00 (1:10)
1 x 50 swim faster than pace} all
Check HR then 75 easy } @ 3:00
2x:
2 x 100 swim mile goal pace @ 1:20 (1:30)
1 x 75 swim faster than pace } all
Check HR then 75 easy } @ 3:00
After 2nd round of 100's/75, get right into...
450 pull w/choice equip-
Change equip by 150's if you'd like (or desc by 150's, or go 100 pull/50 drill, etc...your choice)
1:00 rest
Finish up with...
MYSTERY SET-
We wound up going a BROKEN 150 to finish up (75/50/25- all @ :10 rest)
Warmdown as needed before you get out. Enjoy your time off this weekend and get excited for next week. Have a great day!
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