1 x 600- 300/200/100
1:00 rest, put fins on...
With fins, 6 rounds of:
3 x 50 drill @ 1:00 (same drill for all 3, change strokes from round to round- okay)
2 x out & backs @ :40 (middle 2 rds @ :30, last 2 rds @ :20)
No rest between sets, except after 4th round...check HR & take fins off, then rotate 1 spot
LAST 2 ROUNDS ARE WITHOUT FINS
On odd rounds, the out & backs are all UDK; in even rounds, they're all with boards
After 6th round, check HR again, then get right into...
1 x 150 drill/choice by 25's
1:00 rest, check HR again
1 time through...
4 x 75 @ 1:10- swim IM (NO FREE), desc 1-4, except #3 is @ :55
1 x 300 pull free br 3/5 by 75's @ 4:30- get time (CoGr- @ 4:00)
4 x 75 @ 1:15- swim/kick/swim by 25's in primary stroke NO FREE desc 1-4, except #3 is @ 1:00
1 x 300 pull free br 3/5 by 75's- faster than 1st 300 pull
Check HR, then 1:00 rest
DISTANCE- for Sr's only:
3 x 550 swim or pull desc 1-3 to something JUICY, all @ :30 rest (#3 should be GP for mile)
After 3rd 550, can join in with others for last round or two of "3 sets of"
Sr's/JrG/CoGr-
3 sets of:
5 x 25 swim FAST in primary stroke @ :40- (2nd & 4th 25's are swim free br3 @ :40 make interval)
1 x 50 drill @ 1:30
5 x 50 all @ :10 rest- swim FAST in primary stroke (same stroke as 25's), except 2&4 are drill
1 x 150 swim choice neg split- not necessarily fast, but neg split with BIG KICK on 2nd 75
Check HR after each round, 1:00 rest between sets. Change strokes from round to round- okay
3 starts before you go. Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. REMEMBER, NO ST. JAMES TOMORROW. Have a great day!
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