1:00 rest
With buoys & shnorkels, 2 times through:
75 @ 1:20- fist free pull
75 @ 1:20- 25 free pull/50 fist free pull
75 @ 1:20- 50 free pull/25 fist free pull
75 @ 1:00- all pull free, JMI
No rest between rounds, but drop buoy for 2nd round (keep shnorkel)
After 2nd round, check HR then get right into...
150 fist free drill/25 skulling
Check HR again, drop shnorkel, put on fins
With fins, 3 rounds of:
3 x 25 fly pull free kick drill @ :35*
1 x 50 kick fast free on back @ :35
No rest between rounds
*interval gets :05 faster by round (3rd rd all @ :25)
Check HR after 3rd rd, then fins off & 50 easy
12 x 50 swim free br3 or 4/2 as follows:
3 @ :45
2 @ :40
1 @ :35
1 @ :45
2 @ :40
3 @ :35
Check HR, then 50 easy
SrP, add :05 to each interval (starting on :50, goes down to :40)
1:00 rest
Anybody going to ISCA Senior Meet next week:
Move to lanes 6-7 for 24 x 25 w/fins ("the usual")
Everybody else-
3x:
3 x 75 @ 1:10- 25 swim fly/50 swim backstroke (build/tempo), start smooth & long, then desc
1 x 150 @ 2:30-
125 swim free (75 smooth/add kick for last 50)- gets faster by round
25 kick w/bd max effort
Hop out for...
1 x 175 IM from a dive (skip last 25 free)- get time (about 85-90% effort)
Check HR, then 1:00 rest
In 2nd rd, 75's are 50 back/25 breast @ 1:10 (tempo/kick); IM fad is 225 (75 free on the end)
In 3rd rd, 75's are 25 back/50 breast @ 1:15 (kick/kick); IM fad is 350 (75 of each stroke/50 kick bds)
Goal is to be faster on the 350IM than your 400 IM goal time
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- you don't want to be worried about your classwork when you're trying to swim fast as blazes in Florida. Regular workout on Monday Morning here at GMU (nothing tomorrow), have a great day!
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