Sunday, March 20, 2016- NCSA

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/choice skulling, by 25's
1:00 rest

2 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke, NO FREE
4 x 50 fist free drill br 3/choice different drill in primary stroke- by 25's
8 x 25 @ :35- fly pull with free kick, except #'s 3, 5 & 7 are kick on back, at least 10 yards FAST UDK off the wall
12 x 75 in sets of 4 as follows:
1- 50 swim back, 25 swim breaststroke @ 1:10
2- 25 swim back, 50 swim breaststroke @ 1:10
3&4- kick choice descend 1-2 to all out FAST @ 1:20
    5&6- swim IM (NO FREE) @ 1:10
    7&8- kick choice, FAST/easy/FAST by 25's @ 1:20
9&10- swim/kick/swim by 25's in primary stroke NO FREE desc 1-2 @ 1:15
:20 extra rest
11&12- all kick FAST, choice @ 1:40
1:00 rest, check HR

1 x 300- 50 choice (drill, skulling or kick), 25 drill in primary stroke, 25 swim primary stroke build to FAST- FROM A DIVE
1:00 rest

3 sets of:
4 x 50 swim all out FAST from a dive @ 2:00- these should be in your primary stroke NO FREE for at least 2 rounds; one round can be free
2 x 150 choice swim (free, IM or backstroke) descend 1-2 to what you can @ 2:40; #2 should be a 100% legitimate all out effort!

Check your HR after each set. Go at least a 300 drill/choice by 50's after the 3rd set before you get out. Get excited for the meet this week, be sure to pack carefully- remember your water bottle & sunscreen, and thank your parents for making this trip happen. Have a great day!