1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/fly kick on side, by 25's
1:00 rest
6 x 75- 25 breast kick on back, 25 drill, 25 swim @ 1:30 (drill & swim are free on odd 75's, primary stroke NO FREE on even 75's)
8 x 50 @ :55- 25 swim free, 25 swim IM order by 25's- do include free on 2nd 25 (only fly/back & breast) Lane 1 can go @ 1:00 if necessary
6 x 75- 25 kick choice on back FAST to 15M, then easy to the end (UDK's!!), then 50 swim/kick by 25's in primary stroke NO FREE @ 1:40
1 x 200- drill choice/skulling by 25's
1:00 rest, check HR
Go 3 free, 3 NO FREE for the 1/2 pool sprints...
12 x 1/2 pool sprints @ :40
1 x 300- each 100 is 25 swim easy free, then 75 (choice, does not have to be free, but all the same stroke for this 75) drill/drill/swim by 25's; the 25 swim at the end of each 100 is from a dive build to FAST
Until 5:30 p.m., work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Be sure to bring some schoolwork with you to the meet- and a water bottle. Have a great day!
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