1:00 rest
8 x 50 @ 1:00- odds are dr/k, then evens are sw/k FAST TURN (4 free, 4 NO FREE)
3x:
1 x 125 @ 2:00- 75 dr/sw/dr by 25'a in primary stroke, last 50 kick on back, 4 FAST UDK's
3 x 25 swim desc 1-3 to FAST @ :40 (2nd rd @ :30, 3rd rd @ :25)
No rest between sets, check HR after 3rd round, then get right into...
15 x 50 in 3 sets of 5:
1-3, swim/kick desc 1-3's @ :50 (3rd round @ :45)
#4 is swim free br3 @ :35
#5 is kick FAST for time with boards
Check HR after #15, then get water
3 options today:
DISTANCE-
3 rounds of 6 x 250 as follows:
odds @ 4:00- 100 swim at Goal Pace/50 drill/100 swim at Goal Pace
evens @ 3:30 desc 1-3 to something JUICY (one round, these can be pull w/shnorkel)
Middle round of the 3 is NO FREE as follows:
odd 250's are @ 4:00-
#1, 200 swim free neg split, then 50 swim FAST
#3- 150 swim neg split free, 2 x 50 swim FAST @ :10 rest
#5- 100 swim neg split free, 3 x 50 swim FAST @ :10 rest
evens are @ 3:30, straight swim desc 1-3 to FAST
Check HR after each round, then 1:00 rest
Before you get out...
10 x 50 swim at Goal Pace @ :10 rest
Check HR again & warmdown
BACKSTROKE-
3 rounds of 6 x 250 @ 3:40- all 3 rounds are the same as the middle round for the D-group above
Fly/Breaststroke-
6* times through:
1 x 200 swim STRONG negative split free br3 @ 3:00
1 x 150- swim at GP/drill/swim at GP by 50's, :10 rest after 50 drill, all @ 3:00
In 5th & 6th round, the 150 is 3 x 50 swim at 200 GP @ :10 rest
Check HR after each round, then 1:00 rest
Before you get out...
8 x 25 swim @ :45, hold best average
Check HR again, then warmdown
Do an excellent job in school today- and with your DRYLANDS. Remember to get into the club website and declare your events for the Greensboro meet. Regular schedule through this week, next Monday our holiday schedule starts- it's posted on the club website, look it up & know where you're supposed to be over the break. Have a great day!
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