1 x 600- 300 swim free, 300 reverse IM- each 100 is YOUR CHOICE, mix it up.
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 fist free drill br 3/swim free br 3 by 25's
4 x 1/2 pool sprints @ :30
4 x 50 swim/kick on back- all free by 25's @ :50 (2nd set @ :45)
No rest between sets, check HR after 2nd set.
12 x 75 in sets of 3, all @ 1:20-
1&2- swim IM (NO FREE) desc 1-2 to what you can
#3- kick on back FAST
Check HR after 3ach set of 3
1:00 rest after #12
TEST SET:
1 x 2000 swim free for time (JP, Paul, Jordan & Samantha, go 1 x 1500)
Get your time & check HR when you finish, then...
1 x 200- choice drill/skulling by 25's
1:00 rest
With fins:
24 x 25 @ :45- "the usual"
Odd sets of 4 are freestyle, even sets are choice NO FREE
Until 7:15 a.m., work on starts.
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet. Have a great day!
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