1:00 rest
6 x 100 @ 1:40/1:30-
odds, dr-k-dr-skulling by 25's
evens, swim/kick by 50's- get time & desc 1-3
Check HR
1:00 rest
4 times through:
4 x 25-
1-2, drill @ :35
#3, swim build to race pace @ :35
#4, from a dive- fast udk to 15y then max effort to the wall
2 x 50 swim/kick by 25's @ :50, desc 1-2 (same stroke as 25's)
1 x 150 swim free br3 or 4/2; by round...
1st rd, desc 50's 1-3
2nd rd, go 75 long & strong/75 add kick
3rd/4th rds- swim fast, get time
Go 1st 2 rounds (25's/50's sw-k) in MRS, rds 3&4 in MRS
1:00 rest between rounds
Pace Work-
4 rounds:
1 x 50 @ 1:30- skulling/drill by 25's
1 x 75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)
1 x 25 swim in MRS from a dive @ 1:00- fast breakout & max effort to 20y, then easy
7* x 50 swim MRS @ :50 (SrP @ :55), these are different by round-
Rd1, odd 50's cruise/even 50's at 200 goal pace
Rd2, go 6 x 50: 2 cruise/2 at 200 gp/2 at max effort @ :10 rest
Rd3, go 5 x 50: 2 at 200 gp/1 drill/2 swim max effort @ :10 rest
Rd4, go 4 x 50 all swim at 200 gp (if you'd prefer :10 rest instead of :50, say so)
Check HR after each round, but no additional rest between rounds
After 4th round...
1 x 125 easy choice, then...
MYSTERY SET
Today we finished up with a single 75 race from a dive (can be your choice)
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off. Regular workout on Thursday and Friday (Check email for weekend schedule if you're not in the meet at UMD). Have a great day!
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