1 x 600- 300/200/100
1:00 rest
13 x 75 as follows:
1-5 @ 1:15, 50 fist free br3, 25 bpk
6-10 @ 1:10, drill/swim/drill in primary stroke NO FREE, build swim to FAST TURN
11-13, all kick @ 1:20 desc 1-3 to FAST; kick is choice, but 1st 25 is always with your board
Check HR, then...
10 minutes of whatever you need to do to get ready...
DISTANCE-
4 x 1200 @ not more than 1:30 rest
1&2, alternate 400 IM (75 swim/25 drill) with 400 swim/kick by 50's (desc 100's 1-4)
#3- swim 12 x 100 at Goal Pace @ 1:30
#4- pull w/choice equipment (shnorkel throughout) desc 400's 1-3
Warmdown before you go
Fly/Breast-
AMRAP:
3 x 100 swim/50 drill/swim @ 1:40- swim is build to RACE PACE, drill is PERFECT
5 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00*(*add :05 per round)
1 x 100 @ 2:00- drill/choice/drill/skulling by 25's
No additional rest between rounds, except...
After every 3rd round go 2 x 200 pull free choice equip @ 3:00, desc 1-2
Warmdown before you go
BACKSTROKE-
AMRAP:
3 x 75 swim back @ 1:10 (@ 1:20 if needed) desc 1-3 to RACE PACE; focus on tempo & UDK's
1* x 150 swim FAST for time @ 3:00 (*add 1 x 150 each round, BAE)
100 easy dill @ 2:00- mix it up, can be another stroke
After every 3rd round go 2 x 200 @ 3:00- 150 pull (choice equip)/50 drill
No additional rest between rounds
Warmdown before you go
SPRINTERS-
AMRAP:
3 x 100 @ 1:40- 25 kick FAST, 75 dr/sw/drill- swim is build to FAST TURN
5 x 25 swim FAST @ :45* except #3 is always @ :20 *these 4 x 25 get :05 FASTER by rd to :20)
Check HR after every round; after every 3rd round...
1 x 300 drill/kick/drill by100's @ 5:00
No additional rest between rounds
Warmdown before you go.
Be sure to wear your susncreen today and drink PLENTY of water. Have a great day!
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