1:00 rest
3 rounds of:
3 x 50 drill/kick by 25's @ :50, build the kick to fast
1* x 100 swim/kick by 50's @ 1:30
*in 2nd rd go 2 x 100 (75 sw/25k) @ 1:25, desc 1-2; in 3rd rd go 3 x 100 sw @ 1:20 desc 1-3
No rest between rounds
3 times through:
3 x 50 swim IM order by 25's @ :45- fast turns throughout
2 x 50 swim free strong/even @ :40*
1 x 75 @ 1:30-
50 catchup free w/overkick
25 skulling
*interval gets :05 faster on 50's free
4x:
150 swim free @ 1:50 or 2:00- go 100 smooth & long/50 add kick & change gears
150 swim free @ 1:50 or 2:00- as above, except 75/75
5* x 50 swim at mile goal pace @ :40 or :45
75 swim faster than goal pace @ 2:00- get time/check HR then 25 easy
*Rd2 is 7 x 50 at goal pace (150's @ 1:45/1:55)
*Rd3 is 5 x 50 at goal pace @ :10 rest (150's @ 1:45/1:55)
*Rd4 is...
150's @ 1:40/1:50, then 7 x 100 @ 1:10 or 1:15 (odds goal pace, evens cruise)
MYSTERY SET
Today we were supposed to go a BROKEN 275-
100 from a dive (mile opener)
:10 rest
100 swim at mile goal pace from a push
:10 rest
75 swim faster than goal pace (finishing speed!) from a push
Goal was supposed to be faster than 275 avg split for your mile goal time
We ran out of time and had to go a single 75 race from a dive at the end
Warmdown as needed before you get out. Make sure you're off to a great start with your Spring classes. Have a great day!
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