1:00 rest
3 rounds of:
4 x 75 @ 1:20- go 50 drill/25 breast kick on back
6 x 25 swim* @ :30 as follows-
odds, build to race pace by 15m then fast to the end
evens, swim 15m max effort then smooth dps to the end
*25's swim are the same stroke you drilled o the 75's
Go free/no free/choice by round
4* times through:
5 x 50 as follows-
1) swim fly/free by 25's @ :45 (or @ :50)
2&3) swim strong & even free br3 or 4/2 @ :40 (or @ :45)
4) swim back-breast by 25's @ :45 (or @ :50)
5) swim giddyup free br3 or 4/2 @ :35 (or @ :40)
150 swim free br3 or 4/2 @ 2:00 (or @ 2:15), go 100 smooth & long/50 add kick
100 swim IM @ 1:30 (or @ 1:40), legit effort about 85%
150 swim free br3 or 4/2- go 75/75, get time
Check HR, 1:00 rest between rounds
After Rd2...
450 pull free w/shnorkel & choice equip; desc 150's 1-3 to what you can
*Rds 3&4...
150's are swim IM (#1 is 2 x 75's IM; 2nd 150 is swim 50 fly/back/breast- no free on either)
100 swim is free @ 1:10 (or 1:20)
After Rd4, go 150 drill/choice by 25's; then...
Finish up with:
AMRAP-
2 x 25's swim fly FAD build (walk back to starting end)
2 x 25 swim fly FAD max effort; walk back after #3, then after #4...
75 drill/choice/drill
Warmdown a 150 before you go (150, kick on back/choice by 25's). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races this weekend and how you want them to unfold. Tomorrow we'll do the Speed Set and then talk about the meet. Have a great day!
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