1:00 rest
3 times through:
2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)
4 x 50 swim strong/even free br3 or 4/2 @ :50*
#3 is always @ :40
1 x 100 swim/kick by 50's in MRS (same as 100's above), get time and desc 1-3 to fast
*50's free are @ :45 in 2nd rd (#3 still @ :40) and @ :40 in 3rd rd
Check HR after each round
6 x 100 odds/evens as follows:
odds, swim free br3 or 4/2 @ 1:30 (SrP @ 1:40), go smooth/add kick by 50's, kick gets bigger
evens in MRS (no free) @ 2:00 as follows-
#2, go 15m swim max effort/35m dps, then 2nd 50 drill
#4, go 25m max effort/25m dps, then 2nd 50 drill
#6, go 35m max effort/15m dps, then 2nd 50 drill
2 rounds of (if there is time, a 3rd round can be your choice):
5 x 50 @ 1:00- odds swim MRS at 200 gp, evens drill (same stroke)
1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can
Check HR/out&back easy
5 x 50 @ 1:00 in MRS, swim at 200 gp (#3 is drill, same stroke)
1 x 150 swim free br3 or 4/2, desc 1-3 to faster than previous 150
Check HR then out/back easy
4* x 50 swim 200 gp in MRS @ 1:00
1 x 50 easy drill (same stroke)
Get out...
1 x 50 race from a dive in MRS, go on a "zero" or "five" & get your time
100 easy choice
*anybody racing this weekend goes 2 x 50 MRS @ :15 rest (1st 50 is from a dive) instead of 4 x 50
Warmdown a bit before you get out. Be sure to wear your sunscreen today & keep your water with you. Get excited to race the next few weekends and remember, workout on Friday Morning is at the outdoor Lakeville Pool (6a-7:30a). Have a great day!
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