1:00 rest
With fins:
8 x 75 @ 1:20- 50 choice drill, 25 FAST UDK; change drill after 4 x 75
Take off fins
4 x 50 swim/kick by 25's @ :55, desc 1-4
4 x 50 as above @ :50
4 x 50 @ :45- as above
4 x 50 @ :40- as above
If you miss the interval, finish that round of 4 as best you can, take :30 rest, then swim 4 x 50 @ the next fastest interval
1:00 rest, check HR
Three options today:
DISTANCE-
2 times through..
3 x 600 swim desc 1-3 to giddyup @ 8:00- get time for #3 (can be pull in 2nd round)
3 x 200 swim @ :20 rest- hold FASTER than avg time from 3rd 600
1:00 rest between rounds, check HR & get water
FLY/BREAST-
Add 1 x 75 per round up to 4 x 75 (if there is time, then back down to 1 x 75)
3 x 25 swim at RACE PACE @ :35
1 x 25 drill (same stroke as 25's above) @ 1:00
1* x 75 RACE from a dive- get time, then 25 drill back to starting end (75's @ 2:00)
100 drill after 2nd & 3rd round
200 drill/kick/drill/choice by 50's after 4th set
BACKSTROKE-
2 times through (*3rd 75 is a 125 swim backstroke):
4 x 75* swim desc @ 1:15/3rd 75 is 125 swim backstroke @ 1:55
4 x 75* swim desc @ 1:10/3rd 75 is 125 swim backstroke @ 1:50
4 x 75* swim desc @ 1:05/125 backstroke @ 1:45
4 x 75* swim desc @ 1:00/125 backstroke @ 1:40
Check HR, then go 200 drill/choice by 50's
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS.
Regular schedule for the rest of the week, have a great day!
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