1:00 rest
18 x 50 in sets of 6-
1-6, drill/kick by 25's @ :50 (build the kick)
7-12, swim/kick by 25's @ :50 (desc 1-2's)
13-18, all kick w/boards @ :55, hold faster avg by 2's
Check HR, then...
2 rounds of:
3 x 100 strong & even free @ 1:20
1 x 125 swim free @ 1:20- make interval, but not sloppy
2 x 100 swim free @ 1:10/1:15- big kick on 2nd 50
1 x 75 swim free @ :45- crank it up here
Check HR after 1st round, then :30 rest before 2nd set
All goal pace is at 500 pace...
3x:
4 x 50 swim at 500 goal pace @ :40/:45
75 swim free faster than gp @ 1:00
75 easy @ 1:30
No rest between rounds, check HR after each 75
2x:
3 x 100 @ 1:45 as follows-
go 75 at goal pace/:05 rest/25 faster than gp (these were @ 2:00 in 2nd round)
Check HR then 150 easy drill/choice by 25's
1:00 rest between rounds
1x:
MYSTERY SET
Today we went a broken 250, trying to be faster than half your 500 goal time:
75/50/50/75- all @ :10 rest (1st 75 from a dive)
Warmdown as needed before you get out. Hopefully your Spring classes are off to a good start, stay on top of your work. Get excited for Towson this weekend!
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