1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:20
1 x 125 @ 2:15- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy/FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR
LONG SWIM-
2 times through:
1 x 100 swim free br3/5 by 50's
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 400 IM- each 100 is 75 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest
Until 6:45 a.m.:
2 x 100 swim free br 3 @ 1:15- strong neg split here
1 x 150 swim free br 3 @ 1:45- who can hold under 1:35? Under 1:38?
No rest between sets, check HR at 6:45.
With fins, finish up with...
12 x 150 @ 2:40, desc 1-3's to all out smoking FAST (free/NO FREE/choice/kick on back, by sets of 3)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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