1:00 rest
With fins, 4 rounds:
3 x 25 drill @ :30
2 x 50 kick on back @ :45, desc 1-2
1 x 75 @ 1:30- swim (build, same stroke as 25's drill/25 kick on back arms up/25 fast udk
No rest between rounds
Go odd rounds free/even rounds no free
After 4th round, check HR, then take off fins and get right into...
150 drill/skulling by 25's
1:00 rest
4 times through:
1 x 125 swim free @ 1:35/1:45- go 75 smooth & long/50 add kick & go
1 x 125 @ 2:00- odd 25's are swim (desc 1-3), even 25's are kick on back
1 x 125 swim free @ 1:35/1:45- go 50 smooth & long/75 add kick & go
5 x 50 swim @ :45 (can be @ :50 for breaststroke)-
1-3 swim at gp (plus "whatever" seconds {+:02, or +:01}by round)
#4, fast swim/kick by 25's, then check HR
#5- all drill
After 50 drill in each round...
Broken 200 (diff by round)-
Rd1, 75 dr-sw-dr/:10r/50 swim at 200 gp/:10r/3 x 25 swim faster than pace @ :10r
Rd2, 75 swim (desc 3 x 25)/:10r/50 swim at 200 gp/:10r/75 swim (desc 3 x 25 to faster than 1st 75)
Rd3, 75 swim at 200 setup/:10r/50 swim at 200 gp/:10r/3 x 25 swim max effort @ :10r
Rd4, straight broken/max effort: 75 from a dive/:10r/50 swim from a push/:15r/75 swim from a push
Warmdown as needed before you get out. Do an excellent job with your classes today, start thinking about your races down at Hampton. Have a grerat day!
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