1:00 rest
2x:
200 @ 3:00- 25 drill/50 kick/25 drill/75 kick/25 skulling
2 x 100 sw/k by 50's @ 1:30, desc 1-2 (same stroke as drilling in 200)
1st rd free
2nd rd no free
Check HR after 2nd rd, then...
4 times through:
3 x 25 swim @ :30, desc 1-3 (IM order by rd)
75 swim IM @ 1:00 (odd rds smooth & strong, even rds fast)
1 x 50 swim free @ :30- giddyup the kick, but not sloppy
No rest between rds, except :30 rest after 2nd rd/check HR
1:00 rest
3* rounds of:
450 swim free desc 150's to what you can- hand touch at 300 to check time
6 x 50 swim free @ :40-
2 at gp + :01
2 at gp
last 2 x 50, desc 1-2 to max effort
450 swim free desc 150's to faster than 1st 450
Check HR, then 1:00 rest
*in 2nd rd, can go 400's (150/150/100) if you'd like
in 3rd rd, can go 350's (150/150/50) if you'd like
With fins, finish up with...
AMRAP:
3 x 25 @ :30/:30/:40
go build/max effort/ 15y fast-10y easy by 25's
1 x 50 race max effort @ 1:30- go 25 lungbuster/25 swim
Change strokes every 2 rounds
Warmdown as needed and get excited for the meet. Have a great day!
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