1:00 rest
3 times through:
1 x 150 drill/kick by 25's- focus on 4 FAST UDK's on kick, @ 2:40
2 x 50 swim/kick by 25's desc 1-2 @ :55
No rest between sets, check HR after 3rd set & rotate 1 spot
1 round free, 1 round 4th best stroke (NO FREE), 1 round choice
2 rounds of:
4 x 25 swim FAST @ :40- except #3 is 1 x 50 swim @ :40, FAST TURN/BO
1 x 50 drill @ 1:00
4 x 25 @ :40- as above (#3 is 50 @ :40)
1 x 150 swim free br3 @ 2:10- STRONG negative split
1 x 150 swim primary stroke (NO FREE) desc 50's 1-3 to FAST
Check HR after 1st round, rotate 1 spot
After 2d round, 1:00 rest
1 x 150 drill/skulling by 25's, then...
DISTANCE-
4x:
4 x 75 swim choice desc 1-3 @ 1:15 (3rd 75 is 100 swim free br3 @ 1:15)
1 x 200 IM swim/kick by 25's, desc 1-4
:20 rest
4 x 50 swim at GP @ :10 rest (go 6 x 50 in even rounds)
Get pulling equipment...
1 x 250 pull free w/shnorkel & choice equip, get time & desc 1-4 to giddyup!
Check HR & 1:00 rest between rounds
STROKE GROUPS-
2x:
1 x 75 swim long & strong ("L&S") @ 1:15*
1 x 50 swim FAST in primary stroke @ 1:00
1 x 75 L&S/2 x 50 as above
1 x 75/3 x 50
1 x 75/2 x 50
1 x 75/1 x 50
Check HR, then 150 drill/choice by 25's
1:00 rest between rounds, check HR
In 2nd round, 75 is always @ 1:05 (50's can be different stroke in 2nd round, but all the same stroke)
With fins, finish up with:
24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Have a great day!
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