1:00 rest
With fins, 2 rounds:
3 x 50 drill @ 1:00
3 x 50 drill/kick by 25's @ :50, kick is fast
3 x 50 drill/swim by 25's @ :40, swim is fast
No rest between rounds
Round 1 is free, round 2 is no free (only one stroke)
Check HR, take fins off
2x:
3 x 150 @ :10 rest as follows:
1) 100 drill-kick by 25's, then 50 swim giddyup
2) 50 drill-kick by 25's, 50 swim smooth, :10 rest, 50 swim faster
3) 3 x 50 swim @ :10 rest, desc 1-3 to fast
Go 1st round free, 2nd round no free (only one stroke)
1:00 rest
One time through:
4 x 50 swim strong & even free br3 or 4/2 @ :45, get avg time
2 x 25 swim choice no free @ :10 rest max effort (one stroke), all @ 1:30
4* x 50 swim strong & even free br3 @ :45, faster avg than prev 50's
*#3 is a 75 swim free @ 1:00
3 x 25 swim max effort no free @ :10 rest (one stroke), all @ 2:00
5* x 50 swim strong & even free br3 @ :45, fastest avg of the set
*#3 & #5 are 75's swim free @ 1:00
4 x 25 swim choice no free max effort @ :10 rest
Check HR, then 25 easy
MYSTERY SET-
Your choice:
125 free race from a dive;
OR...
75 no free race from a dive
Finish up with...
8 x 100 @ 2:00 kick w/boards as follows-
1) 25 race/75 easy
2) 50 race/50 easy
3) 75 race/25 easy
4) 100 straight race, yo!
Go 1-4 free, then 5-8 no free
Warmdown a 150 (kick/choice by 25's). Be sure to do your "Best/Least-best/Differently or Better" talk from the meet before you go. Tomorrow outside at Alameda, thank your parents for driving you all over the world so you can swim. Have a great day!
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