1:00 rest
20 x 25 in sets of 4-
1-2, stroke drill @ :30
#3- swim build (same stroke as drill) @ :20
#4- kick fast @ :20
Go odd rounds of 4 free, even rounds of 4 no free
Check HR after #20, then 50 easy
1:00 rest
6 x 50 swim free @ :45- avg time gets faster by 2 x 50
300 pull free w/shnorkel & choice equip- desc 100's 1-3
Check HR/1:00 rest
12 x 50 in sets of 4 as follows:
1-2, swim/kick by 25's no free @ :50- desc 1-2
3-4, swim free @ :40-
#3 is smooth on the way/add big kick on 2nd 25
#4 is swim 500 gp + :01
1 x 450 pull free w/shnorkel & choice equip- desc the 150's 1-3
Check HR/1:00 rest
18 x 50 in sets of 6 as follows:
1-3, swim IM order by 25's @ :45 (@ :50 if needed)- fast turns throughout
4-5, swim free @ :40- smooth/add kick by 25's
#6- swim at 500 gp @ :35
Check HR after #18, then...
1 x 600 swim free, desc 200's 1-3 to what you can (hand touch at 400>okay)
Get time/check HR
1:00 rest
With fins, finish up with...
3x:
6 x 25 @ :35
odds, build
evens, 15y max effort/10y dps
1 x 75 race (same stroke as 25's) @ 1:30- max effort here, how low can you go?!?
Check HR after each round
Go free/no free/choice by round
Warmdown as needed before you get out. Make sure you're on top of your classwork & get excited to race next week. Have a great day!
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