1:00 rest
With fins, 2 sets of:
4 x 50 @ 1:00- breast pull free kick/kick on back w arms toward ceiling, by 25's
3 x 75 @ 1:15, breast pull w/dolphin kick & FLIP TURNS, desc 1-3
No rest between sets, check HR after 2nd set, then take fins off, then 150 drill/skulling by 25's
1:00 rest
8 x 100 as follows:
odds- swim free br3 or back @ 1:20- BIG neg split- really get your legs into the 2nd 50
evens- swim 25 back (tempo), 50 breast (kick), 25 free kick on back @ 1:40, desc 1-4
Check HR, then 1:00 rest
6 rounds of:
1 x 100 swim free br3 (or back) @ 1:10 (or @ 1:15 if necessary)
1 x 75* swim IM transition, FAST @ 2:00
*for the 75's,two rounds each of:
50 fly/25 back
50 back/25 breast
50 breast/25 free
PLEASE NOTE: the emphasis here is on the 75 IM, which should be FAST; the 100 free is "just make it," or JMI, so your HR is elevated before you do the 75
NO rest between rounds, get water as needed and check your HR after each round.
After 6th round...
100 choice drill
Get out for...
1 x 175 race IM from a dive: 50 swim fly/back/breast, last 25 is kick free on back
Finish up with...
3 x 150's swim free br3 or backstroke desc 1-3's; go @ 2:10/2:20/2:30 by 150's (start @ 2:10, then the interval gets slower as your time for each 150 gets faster)
DISTANCE- LONG SWIM:
5 times through (if you didn't get your pacework in yesterday, go four times through, then 15 x 100 @ 1:30 at Goal Pace)-
150- swim/kick by 25's NO FREE, desc 50's 1-3
250- swim free br3 or back, desc 1-5 (or 1-4) to giddyup!
Check HR, then finish up with...
A) 15 x 100 @ 1:30 at Goal Pace (if you didn't do pacework yesterday);
or...
B) 150's swim free or back desc 1-3's with the rest of the group
Warmdown a bit before you get out. Do an excellent job with your drylands today and make the most of your time off (translation, be sure to get your HW done, offer to help around the house, etc...). Tomorrow back here at the D, have a great day!
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