1:00 rest
2 rounds of:
1 x 150 @ 2:30, go drill/kick by 25's (build the kick)
3 x 50 @ 1:00, swim/drill (build the 25 swim to race pace turn)
1 x 150 @ 3:00- alternate kick/swim perfect- kick is at max effort w/bds (rd 2>>start sw/k)
No rest between rounds
Rd1 is free
Rd2 is choice no free (only one stroke)
After Rd2, check HR then get right into...
1 x 150 drill/choice by 25's
1:00 rest
2 times through:
100 swim free br3 or 4/2 @ 1:30, go 75 smooth/25 add big kick
100 kick wbds @ 2:00, go 25 max effort/75 easy kick
100 swim free as above, go 50/50
100 kick as above, go 50 max/50 easy
100 swim free as above, go 25/75
100 kick as above, go 75 max/25 easy
150 @ 3:00- go 100 swim smooth & long/50 choice drill
100 kick max effort w/bds for time
Check HR after each round, then go 50 easy
Rd1 kick is free
Rd2 kick is either dolphin kick or breast kick
3x:
2 x 25 partner kick w/bds @ :45- fwd ss at midpool
5 x 50 swim, odds & evens as follows-
odds, swim IM order by 25's @ :50 (or @ :55)
evens, swim strong/even free br3 or 4/2 @ :40 (or @ :45)
After #5, :10 extra rest to get with partner...
1 x 50 kick max effort with boards- partner style!
Get time & check HR
After 3rd round...
100 easy dr-k-dr-skulling by 25's
1:00 rest
With fins, finish up with...
3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max effort
3 x 75 swim IM (by 25's, no free) @ 1:30, desc 1-3 to max
6 x 50 swim choice, no free (1-3) or free (4-6) desc 1-3's to max effort @ 1:00
Warmdown a 150 choice/kick on back by 25's before you get out. Do an excellent job with your HW tonight & get excited for the Long Swim tomorrow. Have a great day!
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