1:00 rest
2x:
4 x 75 @ 1:20- 50 drill, 25 kick on back (build)
6 x 50 @ :55 o/e-
odds, swim/kick by 25's desc
evens, swim IM order by 25's fast turns throughout
No rest between rounds
Go free in 1st round and MRS no free in 2nd round
9 x 100 in sets of 3 as follows:
1-3 @ 1:45
#1 swim 25 fast in MRS/50 free/25 kick free on back arms UP (big udk off the wall)
#2 swim 50 fast in MRS/25 smooth fre/25 kick free on back arms UP (big udk off wall)
#3 go 75 in MRS swim/drill/swim faster by 25's, then last 25 kick free on back arms UP (big udk)
4-6 @ 1:20 (1:30), swim free br3 or 4/2- go 50 long & strong then 50 add big fat kick
7-9 @ 1:45-
*same structure as #'s 1-3, except it's IM (fast fly, then 50 free, then 25 kick; swim fast fly/back, etc)
Check HR, then 50 easy
Three options today...
STROKE GROUP-
4 times through, in MRS (no free):
2 x 75 dr/sw/dr by 25's @ 1:20
2 x 50 swim strong/even free br3 or 4/2 @ :40
3 x 50 swim at 200 goal pace @ :50 (@ :10 rest in 4th rd)
2 x 25 race max effort @ :10 rest (all @ 1:30)
Check HR
No additional rest between rounds
(finish with fin set below)
SPRINT SET-
4 or 5 times through:
2 x 75 dr/sw/dr by 25's @ 1:20
4 x 25 race max effort @ :40 (same stroke as 75's), get avg time
out/back easy @ 1:00
1 x 50 race MAX EFFORT- can you be +:01 of your avg 25 time (x2)?
Check HR
No additional rest between rounds
(finish with fin set below)
DISTANCE-
3 rounds of:
1 x 150 swim 100 long/strong free br3 or 4/2, last 50 drill @ 2:30
4 x 50 swim at 1000 goal pace @ :50
out/back easy @ 1:00
1 x 75 race MAX EFFORT- should be faster than goal pace, @ 2:00
No additional rest between rounds
(finish with fin set below)
Fin set for everybody:
AMRAP...
4 x 25 @ :40 ("the usual")
1 x 50 race for time @ 1:00- same stroke as the 25's
Go odd rounds free, even rounds no free
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Have a great day!
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