1:00 rest
3 rounds of:
1 x 125 @ 2:00- odd 25's are drill, even 25's are kick on back build (4 FAST UDK's)
1* x 75 @ 1:20- sw/k/sw by 25's; add 1 x 75 per round, and the interval gets :05 faster
No rest between rounds
Check HR after 3rd round, then rotate 1 spot
4 times through:
1 x 75 kick/swim/kick by 25's @ 1:20- last 25 is FAST UDK
2 x 50 swim in primary stroke-
odd rounds @ :50- FAST TURNS
2nd round @ :45- desc to RACE PACE
4th round @ :40- make the interval
No rest between rounds, check HR after 4th round, then rotate 1 spot
DISTANCE-
400 swim long & strong @ 5:30- get time
4 x 100 swim @ 1:15, #3 at Goal Pace
425 swim, better effort than 400, still @ 5:30
4 x 100 swim @ 1:15- odds at Goal Pace
450 swim, better effort than 425, still @ 5:30
4 x 100 swim @ 1:15, all swim at Goal Pace, except #2 is cruise
475 swim free, better effort than 450- goal is your 500 Free Goal Time
Check HR, then get fins
Finish up with...
9 x 150 swim @ 2:40, desc 1-3's to FAST; change stroke after each round of 3
STROKE GROUPS-
6 times through:
4 x 25 swim at RACE PACE @ :40
4 x 50 @ :50, desc 1-4 to giddyup
4 x 25 swim at RACE PACE @ :25
BROKEN 100- 2 x 50 swim @ :10 rest, 1st 50 from a dive, 2nd 50 from a push
100 drill/kick/drill/skull by 25's between rounds
Go 2 rounds primary stroke, 1 round choice
With fins, finish up with...
9 x 150 swim @ 2:40 desc 1-3's to FAST; change strokes after each round of 3
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the end of the week- with RACE DAY on Friday, get ready...Have a great day!
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