1:00 rest
2x:
2 x 75 @ 1:20- drill/kick on back/dolph kick wbds, by 25's
2 x 75 @ 1:15- drill/swim/drill by 25's, build the swim
2 x 100 swim/kick wbds by 50's @ 1:40, desc 1-2
Check HR after each round
Go 1st rd free, 2nd rd in MRS no free
1:00 rest after 2nd rd, then...
Anybody leaving for ISCA today only does one round of the following:
2 times through, everything @ :55...
50 sw/k
75 swim free- 50 smooth & long/25 add kick
50 sw/k faster
75 swim free- 25 smooth & long/50 add kick
50 sw/k fastest of the bunch
75 swim free, giddyup & get time; then hop out immediately for...
25 race udk (from a dive)- goal is under :15!
Check HR then out/back easy
50's swim/kick in 1st rd are in MRS (no free), in 2nd rd they're choice (only one stroke)
STROKE SET-
6 rounds of:
2 x 25 drill in MRS @ :40
2 x 50 swim strong/even free br3 or 4/2 @ :40
2 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill) @ :50 (3rd/6th rds @ :10 rest)
Check HR after 2nd 50 gp, then out & back @ 1:00
After 3rd & 6th round...
1 x 300- 200 pull free w/shnorkel & buoy (paddles if you'd like)/100 drill-choice by 25's
1:00 rest after 3rd & 6th rounds
Finish up with...
15m sprints from a dive- go 3 each of MRS/free/choice
DISTANCE-
150 cruise free
300 swim strong/even, get time
:30 rest
150 cruise free
300 swim bigger kick on last 150
:30 rest
150 cruise free
300 swim free as fast as you can while keeping 100's even
:30 rest
150 choice (can be pull, drill, kick, etc...)
300 race from a dive- empty the tank here
Check HR, then...
450 pull free w/choice equipment- loosen up, but hold your stroke together, nothing sloppy
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at Sectionals or St. Pete's. Remember- regular workout on Thursday; regular workout on Friday w/Jackson; regular workout on Saturday w/Logan; NO WORKOUT ANYWHERE ON SUNDAY. Regular workout next Monday as well. Have a great day!
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