1:00 rest
2x:
2 x 175 @ 2:30-
75 dr-dr-kick (by 25's)
75 sw-sw faster-kick (by 25's)
25 fast udk from a dive
3 x 50 swim/kick by 25's @ :50, desc 1-3 (same stroke as drilling on 175's)
No rest between rounds
Go free in 1st rd, no free in 2nd rd
After 2nd rd, check HR, then continue right into...
11 x 75 as follows:
odds, swim IM (no free) @ 1:10- get time & desc 1-6 to something juicy
evens, swim free br3 or 4/2 @ 1:00- add big kick for last 25 & change gears
Check HR after #11, then 75 easy
1:00 rest
30 x 100 as follows:
4x:
1 x 50 @ :40- 25 cruise/25 add kick
3 x 50 swim at mile goal pace @ :40
1 x 25 swim faster than goal pace- get time & check HR, all @ :30
1 x 25 cup or ra2 la2 free drill @ 1:00
No rest between rounds
200 easy pull after 4th round
1:00 rest
5x:
100 cruise @ 1:10
100 swim at mile goal pace @ 1:20
Check HR after 5th rd, then 200 easy choice
3x:
100 cruise @ 1;10
2 x 50 swim at mile goal pace @ :10 rest (all @ 1:20)
75 swim faster than goal pace @ 1:00
Check HR, then...
25 easy @ 1:00
50 easy after 3rd round, then we'll wrap it up with...
100 race from a dive!
Warmdown as needed before you get out. Take good care of yourselves away from the pool & start visualizing your races down at Hampton. Have a great weekend!
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