1:00 rest
3x:
3 x 50 @ 1:20- go skulling/choice drill in MRS (no free), hand touch at the 25
1 x 100 @ 2:00 as follows-
25 swim MRS (same stroke as drill on 50's), build to fast turn
50 kick on back (half of each length is under)
25 swim in MRS (same stroke as 1st 25), from a dive- max effort
3rd rd, the drill (50's) & swim (100) are in 4th best stroke, no free
Check HR after each round
150 drill/skulling by 25's after 3rd rd (drill is 4th best stroke, no free)
1:00 rest
4 x 50 swim free br3 or 4/2 @ :50, desc 1-4 (#3 is @ :40)
4 x 50 sw/k by 25's in 4th best stroke (no free) desc 1-4 @ :55
4 x 50 swim free- as above, except intervals are :45/:35
4 x 50 sw/k by 25's- as above, desc to faster
4 x 50 swim free- as above, except intervals are :40/:30
Check HR, then 1:00 rest
3 x 5-minute swims @ 6:00
*use different equipment on each swim (no fins, no kickboards)
*increase the distance you swim from one swim to the next to the next
*check HR after each swim
1:00 rest
With fins, until 6:30a...
3 x 25 fly pull free kick drill @ :35
1 x 25 swim fast fly @ :15
No rest between rounds of 4
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Regular workout on Thursday & Friday, then the meet on Saturday. Have a great day!
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