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, 3 sets of:
4 x "in & outs" from mid-pool @ :40- swim in & kick back
1 x 50 kick FAST on back @ 1:00 (add 1 x 50 in each set)
Check HR after 3rd 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:
9 x 100 as follows:, all @ 1:30 (last round @ 1:20)
1- swim free br 3, except 3rd 25 is all kick on back
2- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
3- swim IM, but last 25 is kick FAST free on 3rd 25
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:15;
4- all cruise @ 4:45
5- all out FAST for time- race it up here!
Until 7:15 a.m., finish up with...
25 from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
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