1:00 rest
1 x 300- 50 drill/25 swim build to FAST/25 skulling- 3 times through, change strokes by 100
1:00 rest
15 x 50 in sets of 5 as follows:
1-2, swim primary/free by 25's
#3- swim/kick primary
#4- all swim free br3 @ :35 (always @ :35)
#5- all kick, make interval!
1st round of 5 @ :50
2nd round of 5 @ :45
Check HR/:30 rest
3rd round of 5 @ :40
Check HR after 3rd round, then 1:00 rest
1 x 150 drill/choice by 25's to get ready, then...
9 x 100 as follows:
2 x 100 swim free/NO FREE by 50's @ 1:35, FAST TURNS throughout
1 x 100 swim free br3 @ 1:10 (or @ 1:15)
2 x 100 swim/kick choice by 50's NO FREE @ 1:40, desc 1-2
1 x 100 swim free br3 @ 1:10 (or @ 1:15)
2 x 100 swim IM @ 1:35, desc 1-2
1 x 100 swim free br3 @ 1:10 (or @ 1:15)
Check HR/:30 rest, then...
3 x 300 swim @ 5:00 desc 1-3 to something JUICY! Can be free, back or IM
Check HR/:30 rest, then...
9 x 100 as above, except everything is @ :05 FASTER intervals
Check HR/1:00 rest
Finish up with...
75's swim (50 free/25 NO FREE) in sets of 4, @ the same interval* as 100's free (1st round) above, except...
#3 is always last 25 KICK on back
Check HR after each round of 4, then :30 rest
*interval gets :05 FASTER by round
Warmdown a bit before you get out. Enjoy your time off today, but be sure to do some HW & use your time wisely. REMEMBER: RACE DAY tomorrow morning is regular time, but up at CM. Have a great day!
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