1:00 rest
6 x 75 @ 1:30- go 25 TOMBSTONE kick wbds, 50 drill/swim by 25's
6 x 50 @ :50, swim IM order/free by 25's (2 each, fly/free, back/free, then breast/free)
3 x 200 @ 3:10 (or @ 3:30), get times & desc 1-3 to fast:
100 swim IM
50 kick wbds (breast/free by 25's)
50 swim free big kick
Check HR
3 times through:
1 x 75 swim IM @ 1:10 (or @ 1:20)
1 x 75 swim free, go 50/25 @ 1:00 (or @ 1:10)
2 x 75 swim IM @ 1:10 (or @ 1:20), desc 1-2 to WYC
1 x 75 swim free, go 25/50, faster than 1st 75 free
get out...
1 x 125 race IM (Rd1, 50 fly; Rd2, 50 back; Rd3, 50 breast) from a dive
get times, add up for 375 total
Check HR, 1:00 rest between rounds
After 3rd time through...
1 x 300, go 200 pull w/shnorkel & choice equip; then 100 dr-k-dr-skulling by 25's
1:00 rest
Finish up with...
3* x 350 IM @ 6:00 as follows-
75 swim of each stroke/50 kick free wbds; get times & desc 1-3 to max effort
*#3 is from a dive in heats (compare #3 to add-up time of 3 x 125's)
Warmdown a 250 (odd 50's kick on back/even 50's choice). Do an excellent job with your HW this weekend (don't wait until Monday Night to get started), enjoy your time off but don't get sunburned. Short week next week, then we race next weekend- be ready to work on Tuesday & Wednesday. Have a great day!
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