1:00 rest
With fins:
9 x 100 in 3's
1- drill/kick by 50's @ 1:50
2- drill/kick by 50's @ 1:40
3- swim/kick by 50's @ 1:30 (build turn to FAST)
Check HR/:30 rest to take off fins, then...
1 x 300- swim free build/choice NO FREE, by 50's
Check HR again, then 1:00 rest
6 rounds:
1 x 100 swim free br3 @ 1:30- "long & strong" here, put a good stroke on this
2 x "out&backs" to 15M mark @ :40- swim/fwd ss/kick- these are FAST
3 x 50 swim at 200 Goal Pace @ 1:10*- in primary stroke (go free by "special dispensation" only- as in, you can go a 400 IM for time at the end of the workout if you want to go free on the Goal Pace 50's)
Check HR after each round, get water, but stay on the interval for the 50's
*50's Goal Pace get :05 faster down to :50, last round @ :10 rest
Check HR after last round, then 100 easy choice
(Distance Group, after 4th round, slide over for separate Distance set)
With fins, finish up with...
9 x 150 swim @ 2:40 desc 1-3's to FAST (go free/primary NO FREE/choice by round of 3)
DISTANCE GROUP:
After 4th round of Goal Pace set, get into (all @ 1:30 per 100)...
3 x 400 swim/pull free desc 1-3 to giddyup
3 x 300 swim/pull- if you pulled 400's, then swim the 300's (and vice versa), desc 1-3
3 x 200 swim/pull (different equip than first round of pulling), desc 1-3
HERE'S THE CATCH: #2 in each round is NO FREE, add 1:00 to the interval (1:30 for 400, ok)
Check HR & warmdown a bit before you get out.
Do an excellent job with your HW today (and with your DRYLANDS!), make sure you're ready for the week ahead at school. Regular schedule this week, get excited to race at Swim & Rock. Have a great day!
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