1:00 rest
With fins,
16 x 50 @ 1:00 in sets of 4-
1-2, go 35m drill/15m kick on side (focus on long bodyline)
3-4, go 35m swim build to fast/15m max effort udk on stomach
Go 1-4 free, then 5-8 no free (twice)
Check HR after #16, then take fins off and get right into...
200- drill/choice by 25's
1:00 rest
3 times through:
6 x 50 odds & evens as follows-
odds, swim free br3 or 4/2 @ :55 (35m long & strong/15m add max kick)
evens, swim IM order @ 1:05 (fly on #2, back on #4, etc...) go 35 build/15 udk
1 x 100* swim free br3 or 4/2 @ 1:30, go 50 smooth & long/50 add max kick
*Rd2, go 2 x 100 swim free @ 1:35 (hold faster avg than 100 free in Rd1)
*Rd3, go 3 x 100 swim free @ 1:40 (hold faster avg than 100's free in Rd2)
No rest between rounds
Check HR after Rd3, then get right into...
300- go 200 pull w/choice equip, then 100 drill/choice by 25's no free
1:00 rest
TEST SET-
7 x 200 IM race from a dive @ 6:00- keep track of times
Warmdown as needed before you get out. Enjoy your time off this weekend but be sure to wear your sunscreen and have your water bottle with you throughout the day. Monday Morning back indoors at SV, have a great day!
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