1:00 rest
150's @ 2:40/250's @ 3:40-
150 drill/kick on back by 25's, fast udk's off the turn then build the kick
250, odd 50's swim strong-even free br3 or 4/2, even 50's kick wbds (go fast-easy, all fast by 50's)
Check HR, but stay on the interval
150- as above
250, odd 50's are kick wbds desc 1-3, even 50's are swim strong-even free br3 or 4/2
Check HR, stay on interval
150- as above
250, go 5 x 50 all kick w/bds @ :10 rest, desc 1-5 to max effort
Check HR, then 50 easy
1:00 rest
5 rounds of:
3 x 50 swim IM order by 25's @ :50 (fast @ turn end), but #3 is sw/k free by 25's @ :40 (SrP @ :50)
1 x 250* swim IM (100 IM/25 kick on back, 2x- desc the 125)
*Rd2, go a 300 swim strong/even free br3 or 4/2 at about 85% effort
Rd3, go 350 IM (75 of each stroke, then a 50 kick fast free wbds)- goal is to be faster than 400 IM time
Rd4, go 300 free swim, 150 strong & even/150 add kick & go!
Rd5, go the 250IM again, but faster (2nd 125 is max effort, get time)
Check HR, then 50 easy
Finish up with...
Partner kick 25's as follows:
Odds, go free dolph kick to midpool/fwd ss/free kick to the end @ :45
Evens, go breast pull (sitting on boards) to midpool/bckwd ss/then breast fast breast kick @ 1:00
Race your partner here, these are all max effort!
Warmdown a bit before you get out. Do an excellent job in school today & remind your parents of the schedule change for the rest of the week: regular workout on Wednesday & Thursday, but NO WORKOUT ON FRIDAY MORNING. Get excited to race this weekend, have a great day!