1:00 rest
9 x 100 @ 1:40-
odds, swim/kick by 50's, kick is w/bds; get time & desc 1-5
evens, same stroke as odds- but go dr/k/dr/sw by 25's
Check HR after #9, then...
3x:
4 x 25 @ :35-
odds, swim build
evens, swim 15y max effort/10y fast udk
2 x 50 swim strong/even free br3 or 4/2 @ :40- get time, avg time gets faster by round
25's are MRS (no free)/choice/no free by round
Check HR after 3rd rd, then go 50 easy
1:00 rest
Anybody racing this weekend at Jr/Sr Champs-
3 times through:
4 x 75 @ 1:20- go swim/kick/swim faster by 25's (same stroke for the swim)
3 x 50 swim in MRS @ :55, desc 1-3 to 200 goal pace; check HR after #3
1 x 100 @ 2:00, go dr-k-dr-skulling by 25's
No additional rest between rounds
After 3rd round, finish up with...
With fins, 24 x 25 @ :40- "the usual" in sets of 4:
1, swim 15y fast/10y drill
2, swim 10y easy/15y fast
3, all drill
4, all swim smoking fast!
Change strokes by round of 4
Warmdown as needed after 25's before you get out.
Anybody racing in 14&O Champs or MAKOS Spring Fling-
AMRAP:
3 x 150 swim free br3 or 4/2 @ 2:10
1st 150, go 100 long & strong/50 add kick; 2nd 150 go 75/75; 3rd 150 go 50/100
6 x 25 @ :30, these are in MRS (no free)
1-2, swim at 200 set up @ :30
3-4, swim at 200 goal pace @ :30 (in even rounds this is a single 50 gp @ :50)
5-6, swim max effort @ :30 (in even rounds these are @ :10 rest
Check HR after last 25, then immediately go easy to the far end...
1 x 75 race from a dive (same stroke as the 25's)
1:00 rest between rounds, not more than that
DISTANCE-
AMRAP-
1 x 250 swim free br3or 4/2- go 150 long & strong/100 add kick
:20 rest
3 x 50 swim at goal pace @ :50
1 x 50 swim faster than goal pace @ 1:00
Check HR, then right into...
out/back easy @ 1:00
Stay on interval for out & back & continue right into...
1 x 150 @ 2:10- swim free br3 or 4/2, go 75 long & strong/75 add kick
3 x 50 swim at goal pace @ :50
1 x 75 swim faster than pace- get time
Check HR, then easy back to the far end
1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next few weekends. REGULAR MORNING WORKOUT TOMORROW (FRIDAY) HERE AT GMU. Have a great day!
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