1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
From mid-pool, 2 sets of:
4 x "in & outs" from mid-pool @ :40- swim in, flip turn at the wall & kick back out to mid-pool
2 x 50 kick FAST on back @ :10 rest- start from mid-pool & do a 50, you'll get two flip turns, finish at mid-pool. Everybody start the 2nd set together
Check HR after 2nd set.
8 x 75 @ 1:20-
1- 25 kick free head out, then 50 drill in primary stroke NO FREE;
#2- 50 swim in primary stroke (same stroke you drilled above), then 25 kick on back FAST
Continue right into:
6 x 100 as follows:, all @ 1:30 (Lane 1 go @ 1:40)- move to 1:35 (1:45) if necessary
odds- swim free br 3, except 3rd 25 is all kick on back
evens- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:30;
4- all cruise @ 5:00 (Jocelyn can use finger paddles here)
5- all out FAST for time- race it up here!
If there is time, finish up with...
25's from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job with your HW tonight & and get excited for the meet this weekend. Have a great day!
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