1:00 rest
3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick here), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00 for total time
In even rounds...
100's are swim at Goal Pace (mile in 1st rd, 1000 in 2nd rd, 500 in 3rd rd)
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane
Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!
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