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 @ :30
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:10- 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
Until 7:15 a.m., finish up with:
1 x 100 swim free br 3/5 by 50's
1 x 100 swim IM
1 x 100 kick with boards (evens are kick choice on back)
Who thinks they know what the "catch" is?
100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you here this morning. Have a great day!
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