1:00 rest
2 times through:
4 x 75 @ 1:15- 25 catchup free drill/50 choice drill in MRS (no free)
3 x 50 swim/kick by 25's desc 1-3 @ :50 (free in 1st rd, MRS in 2nd rd)
No rest between rounds
Check HR after 2nd round, then go 150 easy kick/skulling by 25's
5 rounds:
1 x 125 swim free br3 or 4/2 @ 1:45 (SrP @ 1:50)
1 x 125 swim free br3 or 4/2 @ 1:40* (SrP @ 1:45*)
1 x 75 swim IM (no free) @ 1:20- smooth long strokes
1 x 75 swim IM @ 1:00- this is fast!
4 x 25 race @ :40 in MRS (no free)- all the same stroke, max effort (@ :10 rest in even rounds)
1:00 rest between rounds, check HR
*the 2nd 125 gets :05 faster by round (so 5th round @ 1:20 or 1:25
1:00 rest between rounds, check HR
After 5th round...
100 easy drill/kick/drill/skulling by 25's
1 x 75 race IM from a dive
Warmdown a bit before you get out. Do some HW today and offer to help around the house. Tomorrow will be a Race Day set after our Meet Warmup. Have a great day!
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