1 x 600- 300/200/100
1:00 rest
With fins, all @ :10 rest (if there's a pace clock, go @ :35):
18 x 25 in 3 sets of 6:
1-2, choice drill
#3, FAST UDK on stomach
#4, choice drill (same stroke as #'s 1-2)
#5, FAST UDK out & back to halfway
#6, swim FAST (same stroke as drilling)
1st round of 6 is free, 2nd round of 6 is primary stroke NO FREE, 3rd round is choice (all the same stroke for the 3rd round)
After #18, check HR & take off fins; then...
LONG SWIM-
3 times through:
250 IM- 125 IM (100 IM swim, then 25 kick on back), 2 times, desc 1-2
150 swim free or back, desc 50's 1-3 to FAST
Check HR after 3rd time through, then 1:00 rest
Finish up with, AMRAP...
1 x 75 swim/kick/swim by 25's @ 1:10 (@ 1:15 if needed), NO FREE
3 x 50 as follows:
1- swim/kick @ :50 (@ :55, okay)
2- swim free FAST TURN @ :35 (@ :40 if needed)
3- swim/kick by 25's same stroke as #1, FASTER, @ :50 (@ :55 if needed)
1 x 100 swim IM FAST for time @ 2:00, make these FAST
Check HR after each round, try to get at least 5 or 6 rounds in
Warmdown a bit before you get out. Drink plenty of water this weekend, wear your sunscreen & get excited to race next week. Have a great day!
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