1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/skulling by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again
Quick talk about pacework (1/1; short rest; within a swim): watch
the clock, learn what effort produces what swim & check your HR
throughout each workout.
4 x 1/2 pool sprints @ :35
4 x 50 swim at 200 Goal Pace @ 1:10
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:15 (or @1:20, or @ 1:25)- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50
1 x 600 swim- 100 drill/swim, 50 swim at 200 GP
1:00 rest, check HR
If there is time...
18 x 50 swim free with shnorkels- 2 @ :55, 1 @ :40 (or @ :45)
Finish up with...
"Over-Unders"
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the holiday training. Have a great day!
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