1:00 rest
With fins, 2 times through:
2 x 75 @ 1:20, go drill MRS/kick on back arms pointed UP/drill MRS by 25's
9 x 25's in 3's as follows-
1) drill in MRS @ :35
2) swim build to race pace @ :25 (same stroke as 25 build)
3) max effort udk on stomach @ :15 (only 1 breath)
3 x 50 swim/kick* by 25's in MRS desc 1-3 to giddyup @ :55
*50's swim/kick are all swim in Rd2 and same stroke as 75's & 25's
Check HR after Rd2, then take fins off & continue right into...
1 x 450-
300 pull free w/shnorkel & choice equip, go 50 smooth-25 move-25 drill
150 drill-skulling by 25's, no free
1:00 rest
3 rounds of:
3 x 50 swim-
1) MRS @ :55, get time
2) free br3 or 4/2 @ :45, strong & even
3) MRS @ :55, faster than 1st 50
1 x 75 swim free br3 or 4/2 @ 1:05, go 50 long & strong/25 add BFK
1 x 50 swim MRS @ 1:20, fastest 50 of the set
Check HR after each round, but no rest between rounds
5x:
3 x 25 @ :45, odds stroke drill in MRS/#2 max effort udk
1 x 75 swim free br3 or 4/2 @ 1:00 (50/25)
1* x 25 race in MRS @ 1:00, get time
*changes from round to round-
Rd2, go 2 x 25 @ :10 rest, get time for the 50
Rd3, go 1 x 50 race trying to equal your 2 x 25 time (or within .5)
Rd4, go 50 race/:10 rest/25 race, get time
Rd5, go 50-25-25 all @ :10 rest, try to equal time from 75 (:45 on 75 = 1:00)
With fins, finish up:
24 x 25 @ :40 in sets of 4 ("the usual")
1) half swim fast half drill
2) swim build to fast finish
3) all swim max effort
4) all udk on stomach, only one breath
Go odd rounds free/even rounds no free
Warmdown with a 150 easy kick on back/choice drill by 25's. Be sure to thank your parents for getting you to workout today; wear your sunscreen if you have to be outside & have your water bottle with you throughout the day. Get excited to train LCM tomorrow morning at Alameda and have a great day!
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