1 x 600- 300/200/100
1:00 rest
6 x 100 @ 1:50 (@ 2:00 if needed)
odds- 50 fist free br3, 50 choice drill in primary stroke NO FREE
evens- swim/kick on back by 50's in primary stroke (same stroke as 2nd 50 drill above), get time & desc 1-4 to something JUICY!
Check HR after #8, then...
6x:
1 x out&back @ :40- all FAST UDK
1 x 25 drill @ :40- nothing sloppy here
Check HR after last time through, then :30 rest, then...
4x:
1 x 25 swim at 200 setup (primary stroke, NO FREE) @ :40
1 x 25 swim FAST same stroke as 1st 25, @ :40
1 x 50 swim free long&strong @ :50, get time
1 x 50 swim free faster than previous 50, @ 1:00
No extra rest between sets, do a good job with those 2 x 50's free!
Check HR after 4th time through, then...
200 drill/choice/drill/skulling by 50's
Check HR again, then 1:00 rest, get water
4 rounds of:
4 x 25 swim 15y FAST/10y drill @ :40, except #3 is all swim FAST @ :20
1 x 75 kick/drill/drill by 25's @ 1:40- kick is on back, focus on 4 FAST UDK's & breakout
1 x 75 swim FAST for time- same stroke as 25's, get time; then right into...
1 x 50 drill PERFECT @ 1:00- same stroke as 25's/75
After even rounds...
2 x 150 pull free w/shnorkle & choice equip, desc 1-2 @ 3:00
DISTANCE-
4 rounds of:
2 x 150 swim neg split free br3 @ 2:30
1 x 350 swim free br3 @ 5:00
2nd & 5th rounds are pull w/shnorkels (can add :10 to intervals)
After 3rd & 6th rounds...
5 x 100 swim IM, last 25 kick on back- all @ 2:00 desc 1-5 to something smoking FAST!
Warmdown a bit before you get out. Do an excellent job with your HW tonight, don't forget about workout tomorrow morning. Have a great day!
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