1 x 600- 300/200/100
1:00 rest
2 rounds of:
4 x 25 @ :35- choice drill (odds)/swim build to fast (evens)- same stroke for all 4
2 x 75 @ 1:20- sw/k/sw by 25's, desc 1-2
4 x 25 partner kick w/boards @ :45- same stroke for all 4, fwd ss @ midpool
1 x 100 swim freestyle br3 or 4/2 strong & even
1:00 rest between rounds, check HR
8 x 75 swim, evens are free br3 or 4/2 @ 1:10; evens are IM (no free) @ 1:20 desc 1-4
Check HR again
STROKE GROUP-
3 rounds of:
4 x 25 swim fast @ :45 (can be partner sprint)
1 x 100 dr/k/dr/skulling by 25's @ 2:30
4 x 25 swim fast @ :10 rest
50 easy choice @ 1:30
6 x 50 as follows:
1- swim all out fast in stroke (same as 25's) @ 1:00
2-3, swim free br3 or 4/2 in "2nd gear" @ :50
Check HR after #6, 1:00 rest between rounds
Finish up with 750 pull w/shnorkel & choice equip, desc 150's to what you can
DISTANCE-
LONG SWIM:
6 times through:
150 swim free br3 or 4/2- 75 is long & strong/50 strong & even/25 max effort
75 swim IM, effort increases as you go through the set so time gets faster (no free on this)
75 drill/kick/drill by 25's, mix up strokes by round
Check HR after 6th time through
Finish up with:
7 x 150 free as follows-
odds- swim free desc 1-4 to max effort @ 2:20
evens- pull free w/shnorkel @ 2:40- watch head position, body line & balance; pull pattern under shoulders/body, not "outside" of shoulders
With fins, 24 x 25 @ :40- the usual in sets of 4
LCM- group going to LSC meets or FL (at the StJ)
600- 300/200/100
1:00 rest
With fins:
8 x 50 @ 1:00- odds drill, evens half UDK on stomach/half swim build
3 x 150 @ 2:40- 100 is 25 drill/50 swim fast turn/25 drill/50 kick fast on back
1 x 150 kick fast on back, 15m UDK
Check HR, take fins off
1 x 200 drill/k/drill/skulling by 25's
1:00 rest
3 rounds of:
1 x 100 swim strong & even free br3 or 4/2 @ 1:25
3 x 50 swim @ :55 in MRS desc 1-3, except #2 is free @ :45 make interval
1 x 100 swim/kick by 50's in MRS, get time & desc 1-3 to giddyup!
1:00 rest between rounds, check HR
DISTANCE-
2 sets of:
3 x 350 swim free br3 or 4/2- go 200 long & strong/150 add kick & go, all @ 5:20
50 drill @ 1:30
8 x 50 swim at Goal Pace @ 1:00 (in 2nd round, go these @ :50)
Check HR, then out & back easy @ 1:30
No additional rest between rounds
Finish up with:
With fins, 24 x 25 @ :40- the usual in sets of 4 (yes, 25's so you stop midpool)
STROKE GROUP-
AMRAP:
3 x 150 @ 2:40-
50 fast/100 cruise
100 fast/50 cruise
150 all swim fast
Check HR, then 1 x out & back @ 1:30
1 x 50 race (same stroke as 150's), target opening 50 speed of 100
At 8:15a, finish up with...
1 x 750 pull w/shnorkel & choice equip, desc 150's to what you can
Warmdown a bit before you get out. Wear your sunscreen today, take good care of yourself away from the pool and get excited to race next month. Have a great day!
