1:00 rest
3 x 100 drill/kick by 50's @ 2:00, desc the 50 kick 1-3 (free)
1 x 300 swim/kick by 50's, desc 100's 1-3 (free)
Check HR/:30 rest
3 x 100 @ 2:00 in MRS (no free), go 25m drill/50m swim (build/FAST by 25's)/25m udk fast
1 x 400 swim, go free/MRS by 50's (MRS same stroke as 100's above); free is s/e; desc MRS 1-4
Check HR/1:00 rest
3 x 100 swim free br3 or 4/2- go @ the fastest interval you can make
Check HR/out & back easy
1:00 rest
15 x 50 in sets of 3's as follows:
1-2* @ :55, go 35m swim/15m fast udk (IM order by round)
#3- swim giddyup free br3 or 4/2 @ :40, hustle to make it, but not sloppy
No rest between 3's
*1-2 swim fly
4-5 swim back
7-8 swim breast (@ 1:00 if necessary)
10-11 swim back
13-14 swim fly
Check HR after #15/out & back easy
1:00 rest
If there is time...
15 x 50 in 3's (as above), except...
1-2's are all freestyle @ :50 (same 35m swim/15m udk- but freestyle)
#3- straight swim IM order @ :50 (3 is fly/6 is back/9 is breast/12 is back/15 is fly)
Take :30 rest after #6, then try the last 9 x 50 straight through
Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!
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