1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
16 x 100 in sets of 4-
1-4, kick/drill in primary stroke @ 1:50- build the kick to FAST backstroke turn & BO
5-8, swim primary/free by 50's desc 1-4 @ 1:30
9-12, swim free br3 or 4/2 @ 1:15
13-16, in primary stroke, swim/kick desc 1-3/hold for 4 @ 2:00
Check HR, then easy 100 choice
1:00 rest
"Working on pace & tempo all week, I'd like that to continue" (The Boss)
6 x 600 @ 1:00 rest as follows:
550 swim aerobic, 50 swim at goal pace
500 aero, 2 x 50 pace
450 aero, 3 x 50 pace
400 aero, 4 x 50 pace
350 aero, 5 x 50 pace
300 aero, 6 x 50 swim at goal pace
SP- choice of above set, or...
5 x 1200 as follows:
odds- 600 pull (desc), 6 x 100 swim at pace @ 1:45
#2&4- 3 x 150 swim @ 2:00, 3 x 50 swim FAST @ :15 rest (get time)- 2x through
Work on starts/breakouts from a dive, to 15M
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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