1:00 rest
2 rounds:
2 x 100 @ 1:40- go 25 kick build, then 75 dr-sw-dr by 25's (Rd1);
(Rd2, go 75 sw-kick on back-sw by 25's, then last 25 is max kick udk)
4 x 50 swim IM order by 25's (Rd1), fast turns throughout @ :50
(Rd2, go strong/even free br3 or 4/2 @ :40 (or @ :45)
Check HR after Rd2, then continue right into...
150 kick on back/skulling by 25's
1:00 rest
6 x 125 swim free br3 or 4/2 in 2's as follows-
1-2, go 75 smooth/50 add big kick @ 1:45 (or @ 1:55)
3-4, go 50/75 @ 1:35 (or @ 1:45)
5-6, go 25/100 @ 1:25 (or @ 1:35)
Check HR, then...
8 x 25 stroke drill @ :35
1:00 rest
Two options today...
DISTANCE-
3 times through:
2 x 225 swim free br3 or 4/2 @ 2:50 (@ 3:00 if needed), desc to half of 500 goal time
6 x 50* swim at 500 goal pace @ :45 (or @ :50)
1 x 75* swim faster than goal pace
Check HR/get out...
1 x 25 max effort udk FAD
*in Rd2, go 4 x 75 swim goal pace @ 1:05 (or @ 1:10)/single 50 faster than goal pace
*in Rd3, go back to 6 x 50 goal pace/75 faster, but all @ :10 rest
After Rd3...
1 x 300 easy choice (can be pull/kick/drill, your choice), then-
*MYSTERY SET*
Today we went 4 x 125 best average @ 5:00 from a dive (add up to faster than 500 goal time)
STROKE GROUP-
3 times through:
3x{100 swim free br3 or 4/2 @ 1:20- JMI, but not sloppy (go @ 1:15 if possible)
{2 x 50 swim in MRS at 200 goal pace @ :50 (no free)
{Check HR/out & back easy
After 3rd rd...
4 x 25 race @ :10 rest (same stroke as 50's goal pace), max effort here
1 x 50 swim 2nd gear free br3 or 4/2, not sloppy
Get out...
1 x 50 race from a dive, same stroke as 50's/25's
Check HR/200 easy choice after 50 FAD
Warmdown as needed before you go. Be sure to thank your parents for getting you to workout today. Tomorrow will be a bit of recovery then "skills," don't blow it off even though it's the last day of school. Have a great day!
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