1 x 800- 400 swim freestyle, 400 reverse IM- each 100 is 25 skulling, 25 drill, 50 choice (drill/swim/kick or skulling)
1:00 rest
With fins:
12* x 50 choice drill @ 1:00-
Odds- choice free drill,
Evens- 2 dolphin kicks 1 pull breast drill- focus on what Jim wants you doing with your breaststroke (SP- keep head down until hands are outside shoulders on the press)
*#6 & 12 are kick on back- SMALL FAST UDK'S to 20M, then kick on surface the rest of the way
Check HR & take fins off;
30 x 50 as follows:
1-2, swim @ :55 breaststroke desc 1-2
3-4, swim/kick by 25's in primary stroke NO FREE @ :55, desc 1-2
5-6, swim free @ :40- smooth & long, just make the interval
1:00 rest, check HR
DISTANCE-
5 rounds of:
1 x 300 pull free with shnorkel & choice equip @ 4:45, get time- smooth & long here
1 x 350 pull free- same equip as above, but as fast (or faster) as 300 above, giddyup here!
:30 rest, check HR
8 x 50 swim @ pace @ :50 (odd rounds); go 8 x 50 @ :10 rest in even rounds, #4 is drill
Check HR after each round, then 1:00 rest
STROKE-
6 rounds of:
1 x 100 drill/choice by 50's @ 2:30
2 x 100 swim free br3 @ 1:30*
4 x 50 swim at 200 Goal Pace @ :10 rest
*interval on 100's gets :05 FASTER by round until you can't make it, then gets :05 slower by round
No rest between sets, check HR & get right into the 100 drill @ 2:30 after 50's Goal Pace
Warmdown a bit before you get out. Do some HW this afternoon & be sure to hydrate, stretch, eat & nap this afternoon. Tomorrow morning back at your respective home pools. Be sure to thank Bryan for coming to workout this morning. Have a great day!
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