1:00 rest
With boards, 2 times through:
6 x 75 as follows-
1-2, 25 kick/50 drill @ 1:20
3-4, 50 kick on back/25 swim build to fast @ 1:20 (same stroke as 1&2)
5-6, all kick @ 1:30 (#5 is 25 max-50 cruise; #6 is all max effort)
3 x 150* swim free br3 or 4/2 @ 2:00 or 2:15-
#1, go 100 smooth/50 add kick; #2 is 75/75; #3 is 50 smooth/100 add kick
*in Rd2, the 150's are swim backstroke @ 2:10 & 2:30, same 100/50, 75/75, 50/100
1:00 rest between rounds, check HR
After Rd2...
150- go drill/choice by 25's in your MRS (not freestyle)
1:00 rest
Talk about "Main Race Stroke"
Your best stroke outside of freestyle...
*200 set up
*200 goal pace ("gp")
*faster than pace ("ftp")
*2nd 50 split
8 x 25 stroke drill @ :40 in MRS
3 x 50 swim @ 1:00 in MRS desc 1-3 to 200 goal pace
100 easy drill/choice by 25's
4 x 50 swim in MRS @ 1:00, desc 1-3 to 200 gp/hold for #4
100 easy drill/choice by 25's
5 x 50 swim in MRS @ 1:00, desc 1-3 to 200 gp/hold for 4&5
100 easy drill/choice by 25's
6 x 50 swim in MRS as follows-
odds, swim at 200 set-up @ 1:00
evens, swim at 200 gp @ 1:10
Check HR
Warmdown with a 350 as follows-
200 easy pull w/shnorkel, then 150 choice/kick on back by 25's
Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Let me know if you have any questions about your 200 goal pace time. Have a great day!
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