1:00 rest
8 x 75 in 2 sets of 4:
1-2, drill/drill/kick on back by 25's @ 1:20
3-4, swim/kick/swim by 25's @ 1:10, desc 1-2
Go 1-4 free, then 5-8 in MRS, no free
Check HR, then 50 easy
4 rounds:
1 x 125 @ 1:45 (or @ 2:00)-
50 swim smooth free
25 ra2 la2 free drill
50 swim free add kick
3 x 25 swim race pace in MRS (no free) @ :35/:25/:35, these are fast
Check HR, then out & back easy @ :40
After 4th rd...
150 choice/skulling by 25's
1:00 rest
Until 11:30a...
AMRAP-
100 swim free br3 or 4/2 @ 1:10 (or @ 1:20), JMI but not sloppy
2 x 50 swim at 200 goal pace @ :45 (or @ :50) in MRS, no free
50 easy choice @ 1:00
100 swim free as above
2 x 50 swim at 200 gp as above
*get out*
1 x 75 race from a dive, MRS (same stroke as 50's gp), get time/check HR
1 x 75 easy dr-k-dr by 25's
Check HR again
1:00 rest after each round
Warmdown a 150 before you get out (drill/kick on back by 25's). Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started with it. Enjoy your time off this weekend, but be ready to train come Monday- we're racing the end of the month and we're going to work hard prior to that meet. Have a great day!
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