1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
9 x 75 @ 1:15-
1&2, 25 kick, 50 drill (focus on 4 UDK's)
#3- all kick, desc 1-3 to something juicy!
18 x 50 in sets of 6:
1-3, NO FREE @ :50 (1-2 swim/kick, #3 all swim w/FAST TURN)
4-6, all free @ :40 (4-5 all swim free, #6 all kick choice, HUSTLE)
1:00 rest after #18, check HR, then...
16 x 100 in sets of 4:
1-2, 25 swim NO FREE, 75 kick on back @ 1:30 (1:40 if needed), desc 1-2
#3- all swim free br3 @ 1:10 (1:15 if needed)
#4- all kick FAST for time @ 2:00
Check HR after #16, then 1:00 rest
DISTANCE-
3 sets of:
2 x 75 swim freebr3 @ :50
1 x 50 swim free @ :30
2 x 75 swim free br3 @ :50
1 x 50 swim free @ :30
1 x 450 swim free as follows:
1st round- desc 3 x 150 to what you can, get time for last 150
2nd round, neg split 1st 300 (hand touch), last 150 at/or faster than pace
3rd round, 150 cruise, 300 for time
1:00 rest between rounds, check HR
Finish up with 20 x 75 @ 1:15, all kick:
1-4, 25 with boards, 50 on back- mix up kick but make interval
#5- all kick with boards FAST FOR TIME
Jr. Gold/Senior's-
3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then 150 drill/skulling by 25's
Check HR again, then 1:00 rest
Warmdown a bit before you get out. Use your time wisely today and be sure to wash your hands, don't touch your face & stay away from people who are coughing! Check your email later today for updates on a potential meet this weekend with MAKO. Have a great day!
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