1:00 rest
Remember, there is NO WORKOUT TOMORROW MORNING.
2 sets of:
3 x 100 @ 1:50- 25 BPK, 50 drill, 25 UDK (choice UDK, but FAST)
{2x:
{4 x 25 @ :35, FAST BREAKOUT/2 STROKE CYCLES, then drill (except, #3 is FAST UDK)
{1 x 75 swim/drill/swim by 25's @ 1:20- swims are build to FAST TURN and then all FAST SWIM
1 x 150 swim/kick by 25's, desc the 50's 1-3 to something JUICY (hand touch at 100 to get time)
Check HR after each round, change strokes for 2nd round
With fins, 3 times through:
6 x 25 as follows:-
odds- all FAST swim @ :25
evens- 15y swim FAST, 10y drill
1 x 50 swim FAST for time @ 1:00-goal is BEST 50 SCY time
1 x 50 FAST, UDK LUNGBUSTER/swim by 25's- goal is to be as fast on this 50 as the 1st 50
1:00 rest between rounds, change stroke by rounds
Take fins off after 3rd round, 100 easy choice
Finish up with, 4 rounds of:
1* x 50 swim free br3 @ :35, make interval
3 x 50 swim/kick primary NO FREE @ :50, desc 1-3 to giddyup
1 x 150 RACE for time in primary stroke (same stroke as 50's swim/kick)
1:00 rest between rounds, check HR
*this 1st 50 swim free @ :35 moves in each round, to the 2nd 50 in the 2nd round, then the 3rd 50 in the 3rd round, then in the last round it's last of the 4 x 50 (so, 3 x 50 sw/k in primary desc @ :50, then the 50 swim free @ :35, then the 150 FAST in primary stroke
Warmdown with...
At least 8 x 50 @ :20 rest, 15y swim FAST, 35y drill
If anybody thinks they can be better on a 150 race in primary stroke than what they were, just say so & we'll find out!
Remember, NO WORKOUT TOMORROW MORNING AT ANY SITE! Get excited to race this weekend at the JP Popovich Memorial Invitational. Have a great day!
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