1:00 rest
4 x 75 @ 1:20, drill/kick/drill by 25's, all in MRS (no free)
3x:
1 x 150 @ 2:30- go kick/swim/kick faster by 50's (swim is choice w/fast turn; kick is w/bds)
3* x 50 swim strong/even free br3 or 4/2 @ :45/:35/:45 by 50's
*add 2 x 50 swim free in each round (odd 50's always @ :45, even 50's always @ :35)
No rest between rounds
Check HR after 3rd round, then 50 easy...
1:00 rest
8 x 25 in sets of 4:
1-2, stroke drill (MRS, no free) @ :35
#3- swim max effort (MRS, no free) @ :35
#4- fast udk on stomach @ :45
1 x 350 swim long & strong free br3 or 4/2, around 85% effort
Get time/check HR (figure avg time per 50 from your time)
:30 rest
8 x 25 in MRS- as above
1 x 250 swim free br3 or 4/2- faster avg per 50 than 350
Check HR
:30 rest
8 x 25 in MRS- as above
1 x 150 swim free br3 or 4/2- faster avg per 50 than 250
Check HR then 50 easy
1:00 rest
AMRAP:
2 x 25 stroke drill in MRS (no free) @ :40
3 x 50 swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
1 x 75 race in MRS (same stroke as 25's drill)- this is fast, @ 1:40
2 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick
3 x 50 swim MRS (same stroke as 75 race)- holding 2nd 50 split of 100 goal time @ 1:00
1 x 25 race in MRS (same stroke as 50's), from a dive- this is RECKLESSLY FAST, @ 1:30
Check HR, no additional rest between rounds
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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