1 x 900- odd 100’s are drill/swim; even
100’s are swim/kick- all by 50’s
1:00 rest
3
sets of:
1 x 75- drill/swim/kick by 25’s @ 1:20
2 x 50 swim with FAST TURN @ 1:00
1 x 25 swim with FAST FINISH @ :30
1st set free; 2nd
set primary NO FREE; 3rd set choice
No rest between sets, check HR after 3rd
set
Distance- 3 sets of:
3 x 400 swim free desc 1-3, #3 with
shnorkels @ 5:40, 5:30 & 5:20 by round
4 x 100 swim at pace*
A)
Mile @ 1:30; 800
@ 1:40; 400 @ 1:45
B)
All same pace @
1:40, 1:30, then 50’s @ :10 rest, by round
1 x 300 swim IM- 50 fly, 100 back, 100
breast, 50 free- desc 1-3
1:00 rest between rounds, check HR
throughout
Non-distance
4 sets of:
2 x 400 swim free (can go back) @ 6:00
(6:30)
1 x 300 swim IM- 50 fly/100 back/100 breast/50
free- get time & desc 1-4
1:00 rest between sets, check HR after
each IM
If
there is time, finish up with:
50’s with shnorkel- 3 @ :45, 1 @ :35; 2
@ :50, 1 @ :30
100 easy before you get out to help with
lanelines. Wear your sunscreen if you have to be outside today. Get excited for
our July meets!
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