1 x 600- 300/200/100
1:00 rest
With fins:
8 x 25 choice fly drill @ :40- all fly drill, can change drill after #4
11 x 50 @ 1:00- go choice fly drill/choice drill NO FLY by 25's, except...
#'s 4, 7, 9 & 11 are swim/kick fly (by 25's) @ :40
Check HR after #11, then take fins off & get right into...
100-drill/kick/drill by 25's, last 25 is choice easy skulling
1:00 rest, check HR again
1x through...
4 x 75 @ 1:15, 25 swim fly build, 50 swim back (IM tempo), desc 1-4 to giddyup
4 x 25 choice drill in primary stroke (NO FREE) @ :35, except #3 is FAST UDK @ :20
3 x 75 @ 1:05- as above, desc to what you can
4 x 24 in primary stroke (NO FREE) @ :35 swim at RACE PACE, except #3 is FAST UDK @ :20
2 x 75 @ :55- as above, make interval, but swum the same way as above
Check HR, then 1:00 rest
LONG SWIM-
NOTE:
150's IM are always swim/kick by 25's, NO FREE
The 150/200/250/300 (etc...) free or back is always desc the 50's 1-whatever, but they get faster as you go through the swim; go to a hand touch before the last 50 so you get your time for the last 50.
150 swim free br3 or back, desc 50's 1-3, w/hand touch at 100 to get time for last 50
150 IM- swim/kick by 25's
200 swim free or back, desc 50's as above
150 IM- as above
250 swim free or back
150 IM- as above
300 swim free/back
150 IM
350 swim free/back
150 IM
400 swim free/back
150 IM
450 swim free or back
Check HR, then figure avg time for last 50's from the free or back swims above
1:00 rest
Finish up with...
50's swim/drill by 25's @ 1:00- 1st 25 needs to be FASTER than avg time from fastest 50's above (so, if you averaged 32's for the last 50's of all the above swims, your 1st 25 needs to be faster than :16)
Warmdown a bit before you get out. Do an excellent job in school today-and with your DRYLANDS. Regular schedule through the end of this week, but check your email before leaving the house Friday Morning, as more snow is forecast late Thursday Night. Have a great day!
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