600- 300 swim free, 300 choice drill NO FREE
1:00 rest
All @ 2:00 rest-
30 min swim
20 min pull with shnorkel (change equip by 300's)
10 min kick
Check HR
SP & any distance group who didn't race this weekend (GF, RH, etc...) went the following:
3 x 75 @ 1:20- kick/drill/kick by 25's
1 x 125 all kick @ 2:00, desc 1-3 to what you can
No rest between sets. Check HR after 3rd round, then...
5 sets of:
1 x 125 swim free br3 or 4/2 @ 1:30, smooth & strong
1* x 75 kick FAST for time @ 1:30- should be equal to or faster than your 100 free pace
1 x 125 IM- 25 kick, 100 IM swim- all @ 1:30, hustle to make the interval
*add 1 x 75 each round up to 3 x 75 (all FASTER than 100 pace), then back down to 1 x 75)
No rest between sets, check HR when you can
The Good, the Bad & the Ugly from the meet this weekend- lots of good stuff to go over!
Everybody together:
MYSTERY SET- guess it, and you still have to do it.
Today we went... "Lucky 7's" (approximately a seven minute set)
Until you have to get out:
4 x 25 @ :45- the usual (NO FINS)
5 x 50 @ :45 as follows:
1, 2 & 4 are choice/NO FREE by 25's
3&5- swim all free @ :35*
*2nd & 4th rounds @ :30
Check HR after each round, then :30 rest before starting the next round.
Warmdown a bit before you get out. Do an excellent job in school today & make sure you know the schedule for Thanksgiving. Have a great day!
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