1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
8 x 50 drill/swim by 25's @ 1:00- 1st four are free, last four are in Main-Race Stroke (NO FREE)
8 x 50 @ :55 as follows:
odds- swim free/NO FREE by 25's
evens- swim choice/kick on back
8 x 1/2 pool sprints @ :40- mix it up.
1 x 200 drill/skulling by 25's
1:00 rest, check HR
With fins, 6 sets of:
3 x 75 swim descend 1-3 to all out SMOKING FAST @ 1:40
1 x 25 FROM A DIVE, go at least half way underwater, then sprint your face off to the end- all @ :20
No rest between sets, take fins off after 6th set.
Finish up with...
12 x 125 @ 2:10 kick as follows:
100- kick on back (5 FAST UDK OFF EACH WALL), last 25 kick all out FAST with boards
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning and get excited for our meet- less than two weeks to go. Have a great day!
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