1:00 rest
3x:
1 x 75 @ 1:10- go dr/k/dr by 25's
1 x 100 @ 1:40- 25 kic on back/50 swim fast turn/25 fast udk from a dive
1 x 75 @ 1:10- go swim/kick/swim faster, by 25's
Go free/no free/choice (only one stroke) by round
Check HR after 3rd round, then 50 easy
4 x 50 swim/kick by 25's @ :45 desc (#3 is a 75 swim free @ :55)
4 x 75 swim IM by 25's @ 1:10 desc (#3 is a 100 swim free @ 1:10)
4 x 100 swim/kick by 50's no free @ 1:30 desc (#3 is a 125 swim free @ 1:30)
Check HR, then 50 easy
3 x 125 swim free @ 1:35/1:25/1:35 (by 125), desc 1-3 to what you can
2 x 50 swim at 500 goal pace @ :40
1 x 25 swim faster than goal pace- check HR
1 x 50 easy choice
1:00 rest
2 x 125 swim free @ 1:30, desc 1-2
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
1 x 50 easy choice
:30 rest
2 x 50 swim at 500 gp @ :10 rest
1 x 25 swim ftp- check HR
1 x 50 easy choice
1:00 rest
1 x 125 @ 2:00- go swim/drill by 25's
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
:30 rest
2 x 50 swim at 500 gp @ :10 rest
1 x 25 swim ftp- check HR
1 x 50 easy
:30 rest
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
1 x 75 easy choice
1:00 rest
Finish up with...
600 pull w/choice equip as follows:
odd 100's- desc 1-3 to what you can(5th 100 should be legit here)
even 100's- cruise w/long/even strokes
Check HR
Warmdown as needed before you get out. Take good care of yourselves away from the pool and spend a few minutes each day visualizing your races in Hampton. Have a great day!
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