1 x 600- 300/200/100
1:00 rest
6 x 150 as follows:
1- 100 drill/50 kick on back @ 2:30
2- 50 drill/100 kick- 50 on back, 50 with boards @ 2:40
3- swim/kick on back by 25's, desc 3 x 50's to what you can, @ 2:40
1-3 are free, 4-6 primary NO FREE
Check HR & rotate 1 spot
12 x 50 in sets of 4:
1-2 swim desc 1-2 @ :50, #2 should be close to 200 Goal Pace
3-4, all kick @ :50 desc 1-2, one round is one back, one with boards, one choice
Check HR & rotate 1 spot
JrG- LONG SWIM
4 rounds:
150 swim/kick by 25's in primary stroke desc 1-3 to something JUICY
100 swim IM- FAST
Check HR after 4th round, then rotate 1 spot
Finish up with...
50's distance free Goal Pace- 4 @ :55 (100 drill)/4 @ :50 (100 drill)/4 @ :45)
9 rounds of:
1 x 125 @ 2:00 as follows:
75 swim FAST for time- get time (double it for 150 total), then immediately get into...
50 drill; then...
3 x 50 swim @ :10, all FAST- goal is to be FASTER than your 75 time (times 2)
Check HR, then 100 easy drill/choice by 25's
After every 3rd round...
200 easy choice/drill by 50's
1:00 rest, rotate 1 spot after each round
3 rounds free, 3 rounds primary NO FREE, 3 rounds choice
DISTANCE-
4 rounds of:
4 x 100 @ 1:30 (or 1:40)- 75 swim at GP, 25 drill
3 x 250 pull desc 1-3 @ :20 rest, choice equip
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! 5 weeks until we swim outside, get excited. Have a great day!
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