1:00 rest
With fins, 4 times through:
3 x 25 drill @ :35
1 x 50 swim/kick by 25's, fast (same stroke as 25's drill) @ 1:00
Go 2 rounds free, 2 rounds MRS (no free)
Take fins off after 4th round, then 50 easy
1:00 rest
8 x 75 in sets of 4:
1 @ 1:10- 25 dolph kick wbds, 50 swim back/breast by 25's
2 @ 1:20- all kick fast for time wbds
3&4, swim free br3 or 4/2 @ :55 (#3 is 50/25 add kick; #4 is 25/50 add kick)
Check HR after fast 75 kick and #8, then 50 easy
6 x 75 @ 1:20 as follows:
odds, 25 dolph kick on back, then 50 swim back/breast by 25's
evens, all kick fast on back
Check HR after #6, then 50 easy
4 x 75 kick w/bds max effort @ 1:30- all the same kick
Check HR, then 50 easy
1:00 rest
Big set of 50's:
Freestyle 50's are always strong/even @ :50
Swim/kick 50's (by 25's) are always in MRS (no free), desc 1-2 (or, hustle to make interval)
2 x 50 swim free br3 or 4/2 @ :50
2 x 50 swim/kick by 25's in MRS @ :55, desc 1-2
2 x 50 swim free- as above
2 x 50 swim/kick- as above, but @ :50
2 x 50 swim free- as above
2 x 50 swim/kick- as above, but @ :45
2 x 50 swim free- as above
2 x 50 swim/kick- as above, but @ :40
Check HR, out & back easy...
Any takers for 50's sw/k @ :35?!?
1:00 rest
150 drill/choice by 25's, then...
Finish up with...
3 x 100-
1-2, swim free br3 or 4/2 @ 1:25- 50 smooth & long/50 add kick
:10 extra rest
#3- swim in MRS, max effort>>> 25 at 200 setup/:10 rest/50 at 200 goalpace/:10rest/25 max effort
3 x 100-
#1- swim free as above
2-3, swim in MRS as above (same as #3) all @ 2:30
Check HR, then 50 easy
3 x 50 swim MRS (same stroke as above), all max effort, all @ :10 rest
Check HR, figure time for 150
Warmdown a bit before you get out. Do an excellent job on your HW this weekend and remember, NO WORKOUT TOMORROW. Regular schedule resumes on Monday at GMU. Have a great day!
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