1:00 rest
6 x 100 odds/evens as follows-
odds, drill/kick choice by 50's @ 1:50
evens, swim/kick wbds by 50's @ 1:40- get time & desc 1-3
9 x 75 swim in sets of 3's as follows-
1-3, swim free br3 or 4/2 @ 1:05 (or @ 1:15), go 50 smooth/25 add kick
4-6, in MRS no free, go swim build/drill/swim faster by 25's @ 1:15 (or @ 1:20)
7-9, swim free br3 or 4/2 @ 1:00 (or @ 1:05), go 25 smooth/50 add kick
Check HR, then...
125 drill/choice kick on back by 25's
1:00 rest
First bit of specific pace work today, two options as follows...
DISTANCE-
2 rounds of:
6 x 50 swim at mile goal pace @ :50
1 x 25 swim faster than goal pace ("ftp") @ :30
1 x 25 easy choice @ 1:00
5 x 50 swim at mile goal pace @ :45
1 x 50 swim ftp @ 1:00
1 x 50 easy choice @ 1:30
4 x 50 swim at mile goal pace @ :10 rest
1 x 75 swim ftp @ 1:30
Check HR, then...
1 x 125 easy choice
1:00 rest between rounds
After 2nd round...
MYSTERY SET-
Today we went a single 150 race from a dive
STROKE/IM-
3* times through:
4 x 50 swim at 200 goal pace @ 1:00
50 easy drill @ 1:30
4 x 50 swim at 200 gp @ :55
100 easy drill @ 2:00
4 x 50 swim at 200 gp @ :50
Check HR, then...
150 drill-kick on back by 25's
1:00 rest between rounds
*change strokes from round to round if you'd like (but not within a round)
After 3rd rd...
MYSTERY SET-
Today we went a 150 from a dive (same stroke as 50's goal pace)
Warmdown a 250 before you get out (odd 50's drill/even 50's choice kick on back). Do an excellent job with your HW tonight (even though it's Friday, do something...read a book, review your notes, something...) and thank your parents for getting you to workout all week. NEXT WEEKEND we'll be racing down at WVU, start thinking about your races and get excited for LCM. Have a great day!
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