1:00 rest
With boards, 2x:
2 x 50 drill/kick on back @ :55
2 x 25 kick w/bds @ :30- go 1/2 blast 1/2 easy
2 x 75 @ 1:10- dr/sw/dr by 25's (build the swim
2 x 50 kick w/bds desc 1-2 @ :55
1 x 100 @ 1:30- 25 drill/50 swim (fast-easy by 25's)/25 fast udk
2 x 25 kick max effort @ :10 rest (all @ 1:30)
No rest between rounds
Go drill & swim freestyle in 1st round, no freestyle in 2nd round
Check HR after each rd
After 2nd rd...
3 times through:
2 x 50* swim free br3 or 4/2 @ :40
1 x 75 swim IM (by 25's) @ 1:10
1 x 25 race max effort free @ :15
Check HR after each rd, then out/back easy
*50's in 1st rd are gp + :01/2nd rd are at gp/3rd rd are desc 1-2 to max effort
After 3rd rd...
300 pull free choice equip, figure out avg time for 125's of 500 free goal time
1:00 rest
Rounds of 125's as follows:
Odds, cruise free @ 1:45 (guy's under 1:20, ladies under 1:25)
Evens- BROKEN, need to be at or faster than avg 125 split of 500 goal time
Everybody needs to go that time (at/faster than 125 goal split) four times
We'll go up to six rounds for you to go that split (4x)
Evens go like this:
-50 swim at 500 goal pace
:10 rest
-75 swim faster than 500 goal pace
After you've gone your 125 split 4x (or, you've done 6 rounds)...
450 pull free w/choice equip, desc 150's to what you can
1:00 rest
Finish with:
MYSTERY SET*-
*If you went your 125 split in 4 rounds ("4 tries")...
1 x 125 RACE from a dive in heats
*If you needed all 6 rounds to go your 125 (or didn't get to 4)...
BROKEN 125 from a dive: 50/25/50, all @ :10 rest
Warmdown as needed before you get out. Take good care of yourselves today away from the pool and get excited for the 6 x 100 tomorrow. REMEMBER, Saturday Morning is 6-8a due to the meet here. Have a great day!
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