1:00 rest
3 rounds of:
2 x 75 @ 1:10- dr/k/dr by 25's
4 x 25 @ :35 as follows-
1-2, swim 15y fast/10y drill
#3- all drill
#4- all swim fast
1 x 100 kick on back @ 2:00, get time & desc 1-3
No additional rest between rounds
Change strokes for 75's/25's from round to round (free/no free/choice by round)
After 3rd rd...
2 rounds of:
4 x 50 @ :55 as follows-
1-2, swim/kick by 25's desc 1-2
#3- swim a 75 free @ :55 (SAME interval as 50's swim/kick)
#4- swim/kick by 25's (same stroke as 1st 2 x 50), fastest of the bunch
No rest between rounds
Go free and then no free in 2nd round for 50's swim/kick
Check HR, then 1:00 rest
4x:
4 x 25 @ :35 (odds, build/evens, swim 15y max 10y drill)
2 x 50 swim; #1 @ :45, and #2 @ 1:00
No rest between rounds
50's are as follows:
Rd1- #1 fast turn; #2 smooth on the way/add kick on 2nd 25
Rd2- #1 smooth on the way/add kick on 2nd 25; #2 build into fast turn/hold speed on 2nd 25
Rd3- #1 build into fast turn/hold speed on 2nd 25; #2 swim at 200 goal pace + :01
Rd4- #1 swim at 200 gp + :01; #2 swim at 200 gp
Check HR
Finish up with...
1 x 600 pull w/choice equipment as follows:
150- go 50 fast/100 smooth & long
150- go 100 fast/50 smooth & long
150- all fast pull, but not sloppy
Check HR
150 all long & smooth, drill if you'd like
Check HR again
Warmdown a s needed before you get out. Make sure you're visualizing your races down in Hampton- two weeks from today we leave for the meet. Get excited to race!
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