1:00 rest
With fins, 3 rounds of:
3 x 75 @ 1:20- 50 dolph kick breast drill, last 25 FAST UDK on stomach
3 x 25 breast pull free kick @ :40/:30/:20 by 25
1 x 50 kick FAST on back @ :40
No rest between sets, check HR after 3rd round, then take fins off & continue right into...
1 x 200- 25 choice skulling, then 75 drill/kick/drill by 25's (2x)
1:00 rest, check HR again
4 x 50 swim breast/free by 25's @ :50, except #3 is swim/kick breast
3 x 100 swim free br3 (3rd 25 is kick on back) @ 1:20; 2nd 100 is kick on back, 3rd 25 swim @ 1:35
4 x 50 swim as above @ :45
3 x 100 swim-as above, except #2 is @ 1:30
4 x 50 swim as above @ :40
Check HR, then 1:00 rest
8 x 25 drill in primary stroke @ :40, except #'s 3/5/7 are swim build to RACE PACE @ :30
3 Options today:
BACK/FREE:
3 rounds of:
3 x 150 swim desc 1-3 to all out FAST @ 2:20
BROKEN 150: 1 x 25/1 x 75/2 x 25 swim FAST, all @ :10 rest (2nd round is 2 x 25/75/25; 3rd round is 3 x 25/75)
Get time/check HR, then g0 50 easy drill
No more than 1:00 rest between rounds
After 3rd round...
1 x 600- 150 cruise/150 drill-choice by 25's
Check HR, then...
3 x 100 swim BEST AVERAGE @ 3:00
FLY/BREAST:
8 rounds of:
1 x 100 swim free br3 @ 1:10 (@ 1:15 if needed)
2 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then...
50 easy drill (go 150 after 3rd & 6th rounds)
Each round is @ 5:00
After 8th round...
Same 600 as backstroke/freestyle set, then...
3 x 100 swim BEST AVERAGE @ 3:00
DISTANCE-
1 time through:
1 x 475 swim free br3- get time
:20 rest
10 x 50 swim at GP @ :50
1 x 475 swim free br3, faster
:20 rest
10 x 50 swim at GP @ :10 rest
1 x 475 swim free br3, FASTEST of the day
Check HR, then...
1 x 900 pull free w/shnorkel & choice equip, desc 300's to giddyup!
Check HR
Warmdown a bit before you get out. Enjoy your time off today- be productive, do an excellent job with your DRYLANDS, and offer to help around the house. Big day tomorrow, be ready. Have a great day!
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