1 x 600- 300/200/100
1:00 rest
2 sets of:
1 x 300 @ 5:00- 50 fist free br3, 25 kick (1/2 UDK, then choice)
7 x 50 @ :55*
odds- swim/kick, desc 1-4
evens- all kick choice desc 1-3
*In 2nd round, the 50's are all @ :45
No rest between sets, check HR after 7th 50 in each round. Rotate 1 spot after 2nd round
2* times through:
All 50's are kick, FAST...
3 x 50 @ :55
2 x 50 @ :50
1 x 50 @ :45
1 x 50 @ :55
2 x 50 @ :50
3 x 50 @ :45
Check HR
3 x 150 @ 2:40- desc 1-3 to all out JUICY!
Check HR after #3, then rotate 1 spot
(1st round, go swim/kick/swim by 50's; in 2nd round, go these 150's kick/swim/kick by 50's, also desc 1-3 to something JUICY!)
*In the 2nd round, the 50's are @ :50, :45, :40 (same desc as 1st round- :05, but starting :05 faster)
After 2nd round, finish up with...
JrG- until 7:30a...
2 x out & backs @ :40 (odd rounds, these are UDK), all FAST
1 x 50 kick FAST (choice), also @ :40
1:00 rest & check HR after every 4th round
Sr's- 8 rounds of:
1 x 50 swim @ :40- FAST turn
2 x 25 swim FAST @ :40- these two 25's should add up to FASTER than your best 50 SCY time!
Check HR & take 1:00 rest after 4th round, change strokes if you'd like
After 8th round, check HR & rotate 1 spot, then, until 8a, finish up with...
3 x 50 swim IM order by 25's @ :55
1 x 75 pull free br3/5/3 by 25's @ :55
No rest between rounds, check HR at 7:55a and then go a 150 easy drill/skulling by 25's
DISTANCE-
3 rounds of, all @ 4:30-
1 x 300 swim 100 FAST/200 cruise
1 x 300 swim 200 FAST 100 cruise
1 x 300 swim- all FAST
1 round swim, 1 round pull, 1 round choice- stay on 4:30 interval, no extra rest between rounds
Can go backstroke if you'd like; if going IM, go by 75's (each 75 is swim-kick-swim by 25's)
Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Regular schedule for the rest of the week, get excited to race later this month. Have a great day!
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