1:00 rest
3x:
2 x 75 @ 1:15- drill/kick/drill 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 @ 2:00 kick on back desc 1-3 to what you can
Check HR after each round
Go 1st rd free (75's/25's), then 2nd rd MRS (no free) and 3rd rd your choice (only one stroke)
1:00 rest after 3rd round, then...
3 rounds of:
4 x 50 swim/kick by 25's @ :55, desc to what you can (#4 should be fast), except...
#3 is actually a 75 swim freestyle @ :55, just make the interval ("JMI")
Go 50's swim/kick free in rd1, MRS in rd2 and your choice in rd3
Check HR then 50 easy after 3rd rd
1:00 rest
Two options today:
STROKE GROUP-
6 times through:
2 x 25 drill @ :35 (MRS)
1 x 100 swim free br3 or 4/2 @ 1:10 or 1:15 (SrP @ 1:30- strong 2nd 50)
2 x 50 swim 200 gp in MRS (same as 25's drill) @ :50* (SrP @ :55)
1 x 75 dr-sw-dr by 25's MRS (same as 50's & 25's drill) @ 1:30
2 x 25 race max effort in MRS @ :10 rest (same stroke as 50's & 25's drill)
Check HR after each round, then out & back easy
*in 3rd & 6th rounds, the 50's goal pace are @ :10 rest
After 3rd & 6th rounds, go 150 drill/choice by 25's
DISTANCE-
3 times through...
2x: {2 x 25 @ :25- swim free at 200 set up
{2 x 50 swim strong/even free br3 or 4/2 @ :40
{2 x 25 swim free @ :30- #1 is build to race pace, #2 is 15y max effort then 10y drill
:20 extra rest
1 x 250 swim free br3 or 4/2- long & strong, right around "200 set up" throughout; get time/HR
1:00 rest
2nd round the 250 is a 350 swim free, faster avg pace per 50
3rd round the 250 is a 450 swim free (from a dive), faster avg pace per 50
Warmdown a bit before you get out. Do an excellent job in school today and watch your email for any updates from Heather on schedule changes due to the weather on Wednesday Night/Thursfay Morning. Have a great day!
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