1:00 rest
With fins, 6x:
1 x 50 drill @ 1:00
1 x out & back @ :50, swim to 20m/fwd ss/max effort udk back to the wall
1 x 50 kick on back @ :40
No rest between rounds
Go 2 rds each of free, no free (same stroke), choice
Check HR after last rd, then fins off/100 easy
1:00 rest
BIG 50's-
("MRS" 50's are no free and all the same stroke throughout the set)
4 x 50 swim free br3 or 4/2, all long & strong as follows:
1 each @ :55/:50/:45/:40
4 x 50 swim as follows:
3 free as above (@ :55/:50/:45)
1 swim @ 1:00 in MRS smooth & long, good clip but not sloppy
4 x 50 swim-
2 swim free as above (@ :55/:50)
2 swim in MRS, 1 @ 1:00 then 1 @ :55- strong effort here, faster than single 50 MRS above
4 x 50 swim-
1 swim free @ :55, still long & strong
3 swim in MRS (@ 1:00/:55/:50), all strong, should be faster avg than previous 2 x 50
Check HR, then out & back @ 1:30
4 x 50 swim in MRS as follows:
1 each @ 1:00/:55/:50/:45- should be faster avg than previous 3 x 50 (and all faster than :45)
Check HR, then...
1 x 450 pull free w/buoy, br 3/5/7 by 50's & desc 150's 1-3 to what you can
Check HR, then 50 easy
1:00 rest
MYSTERY SET-
We finished the set of "BIG 50's" with the following:
4 x 50 swim in MRS as follows,
1 each @ :45/:50/:55/1:00- get avg time, should be fastest set of the day
Check HR, then get right into...
1 x 450 pull free br3/5/7 by 50's, desc to faster than previous 450
Check HR, then 50 easy
1:00 rest
With fins, finish up with...(all freestyle here)
All 50's @ :50-
1 x 50 swim 35m fast/15m fast udk
1 x 50 swim build to race pace by 35m/hold speed for last 15m
1 x 50 swim 35m fast/15m fast udk
:30 extra rest, then...
1 x 50* race max effort @ 1:30- get time
*in rd2, go 1 x 100 swim, trying to be with 1.5 seconds of your 50 time (x2)
*in rd3, go 1 x 150 swim, trying to be within 2.5-3.0 seconds of your 50 time (x3)
If there is time...
4 x 50 swim max effort @ 1:00, can you avg faster than your 50m best time???
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for your exams this week. Regular schedule all this week, then it changes on Monday, June 16 (6a each morning at GMU). Have a great day!
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