1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins, 3* sets of:
3 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30
*odd rounds are primary stroke NO FREE; 2nd round is 4th best stroke, NO FREE
After 3rd set, take fins off & get right into:
1 x 400- each 100 is kick on back (UDK!), drill, drill- last 25 swim build to FAST FROM A DIVE
1:00 rest, check HR
Anybody going to JO's can swim the next set "as you feel" (that means, comfortably), then get out; anybody going to the Mason Mako meet should swim the next set as best as you can!
4 sets of:
1 x 100 swim free br 3/5 by 50's @ 1:25
3 x 50 swim/kick by 25's in primary stroke, descend 1-3 to what you can, @ :55
1 x 100 swim IM @ 1:35- this should be FAST (JO's, just cruise)
No rest between sets.
Finish up with 3 sets of:
4 x 100 swim at pace (mile pace in 1st set @ 1:40; 1000 pace in 2nd set @ 1:50; 500 pace in 3rd set @ 2:00)
1 x 250 swim free br 3- get time, descend 1-3 to something juicy!
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
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