1 x 600- 300/200/100
1:00 rest
3 sets of:
4 x 50 choice drill @ 1:00- same drill for all 4 x 50, change drill by rounds
4 x 25 kick FAST w/boards @ :40 (@ :30 in 2nd, on back, @ :25 w/boards in 3rd set)
No rest between sets, check HR after 3rd set & rotate 1 spot
12 x 100 in sets of 3 as follows:
1- 25 drill, 50 swim FAST turn, 25 drill @ 1:45
2- 25 swim FAST, 50 drill, 25 drill @ 1:45 (same stroke as #1)
3- all swim free br 3 @ 1:15- smooth & strong, make interval
:30 rest after #3, check HR, then straight through to #9, check HR again & rotate 1 spot for last 3 x 100
Check HR again, do not rotate
3 sets of:
3 x 100 @ 2:00- 75 swim FAST (get time), 25 drill
Check HR after #3, then go an extra 50 drill; add together the 2 fastest 75's for a 150 total, then...
1 x BROKEN 150 from a dive: 3 x 50* @ :10 rest (in 3rd set, will be 25/50/75 @ :15 rest)
Go 1st round free, 2nd round primary stroke, 3rd round is choice- but same stroke for all 3 x 100.
After 3rd round, go 100 easy then finish up with...
24 x 25 @ :40 with fins: the usual in sets of 4
Wear your mask all the way to the car. Do some schoolwork tonight, and some DRYLANDS wouldn't be a bad idea, either. Get excited for your LONG SWIM tomorrow morning, and start thinking about some goals for 2021. I hope you're enjoying your time off. Have a great day!
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