1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
12 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
#3- swim/kick on back by 25's @ :50 (Lanes 1 & 2 @ :55)
Odd rounds of 3 are free; even rounds are primary stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 1/2 pool sprints @ :30
1 x 25 kick FAST on back (UDK! UDK!) @ :40
No rest between sets; 1st 3 sets are free, last 3 are primary stroke NO FREE
1:00 rest after 6th set, check HR
9 rounds of:
1 x 150- 75 swim free br 3/5/3 by 25's (cruise), 75 kick on back (strong effort here for a "negative split" effect- @ 2:15 (Lanes 1 & 2 go 100's swim/kick on back @ the same interval, 2:15)
1 x 100 swim IM at 85-90% effort @ 1:45
Get out, get up & get ready...
1 x 50 swim FAST for time from a dive
:30 rest between sets.
Sets 1-3 are free (50's from a dive), sets 4-6 are primary stroke NO FREE, set 7-9 are kick free with boards
Finish up with...
1 x 450 swim free with shnorkel, desc the 150's 1-3 to what you can
100 easy drill before you get out. Do an excellent job with drylands today, and be sure to do some HW tonight, too. Get excited to race next weekend. Have a great day!
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