1:00 rest
With fins, 3 rounds of:
4 x 50 @ 1:05, go 35m drill/last 15m fast udk
1 x 100 @ 2:00-
25m fast udk (one breath only)
25m drill (same stroke as 50's above)
25m swim build to race pace
25m max effort udk (one breath only)
Check HR after each round
Go free/MRS (no free)/choice (only one stroke) by round
No additional rest between rounds
Fins off 100 easy on back after 3rd round/1:00 rest
12 x 50 in sets of 3:
#1 @ 1:10, go 35m fly drill/15m dolph kick on side
#2 @ 1:00, go 35m swim fly build to max effort/last 15m fast udk on stomach
#3 @ :50, swim free br3 or 4/2- strong & even here, be under :40
No rest between rounds of 3
Check HR after #12, then out/back easy
1:00 rest
4 rounds of:
1 x 150 @ 2:45, as follows:
50 moderate kick on back
50 drill in MRS (no free)
Hand touch/check clock
50 swim long & strong free br3 or 4/2, get time
3 x 50 swim at 200 goal pace in MRS @ 1:05-
#1 is from a dive (backstrokers dive in roll onto back)
#2-3 from a push
Check HR after 3rd 50 goal pace, then :30 extra rest/get out
1 x 50* from a dive (same stroke as 50's goal pace)- go 35m swim max effort/last 15m fast udk
*How close can you get to your 50 goal pace time + :03 for the 50 from a dive?!?
Check HR/1:00 rest between rounds
Go 300 after 2nd & 4th rounds as follows:
200 pull free w/shnorkel & choice equip/100 drill-choice by 50's
After 4th round of 150/50's gp/50 from a dive...
With fins: 25's @ :45- "the usual" in sets of 4
Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Tomorrow will be a fairly typical Race Day set. Have a great day!
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