1:00 rest
4 x 75 @ 1:20- drill/kick/drill by 25's (kick is choice UDK, but it's FAST)
4 x 125 @ 2:00- each 125 is drill/kick by 25's, except...
1st 125, last 25 is swim build to FAST
2nd 125, last 50 is swim BIG neg split
3rd 125, last 75 is swim desc 3 x 25 to FAST
4th 125, last 100 is swim easy/FAST by 25's
Check HR after last 125, then 1:00 rest
3 rounds of:
5 x 50 @ :50 (odd 50's FAST breakout & finish; even 50's are FAST TURNS)
3 x 25 swim FAST @ :40
5 x 50- as above, except @ :45
4 x 25's swim FAST @ :30
5 x 50- as above @ :40
:30 extra rest
5 x 25 swim all out FAST @ :10 rest
Check HR, then 1:00 rest between rounds
1 round 25's are free; 1 round 25's are primary stroke NO FREE; 1 round, 25's are choice (all same stroke)
After 3rd round, continue right into...
3 x 250 swim with shnorkel (can use paddles if you'd like), desc 1-3 @ :20 rest, #3 should be SMOKING FAST
Then, put fins on and finish up with...
24 x 25 @ :40 in sets of 4- the Uusual
DISTANCE GROUP-
1 x 300 @. 4:30, and add a single 25 each time, but with the same 4:30 interval; go up in distance until you miss the interval, then take a minute and start over again, try to go a little further.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, no workout on Friday Morning (this week only). Have a great day!
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