1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of
2 x 100 @ :10 rest- 50 ra2 la2 free drill, 50 choice kick on back (UDK!)
2 x 75 @ :10 rest- 25 choice breaststroke drill, 50 swim breaststroke with good pullouts
8 x 25 @ :10 rest-
odds are drill (freestyle in 1st set, your choice NO FREE in the 2nd set)
evens are swim build to FAST (free in 1st set, your choice NO FREE in 2nd set)
1 x 300 IM- 50 swim, 25 kick for each stroke- try to get your time for the 1st set, see if you can be faster in the 2nd set; 2nd set does not have to be all out fast, just faster than the 1st set- swim as you feel.
1:00 rest between sets, check HR
3 sets of (all 50's @ :55):
2 x 50 swim free br 3, desc 1-2
2 x 50 swim IM order by 25's with good turns (fly/back on #1, back/breast on #2)
2 x 50 kick choice (same stroke for both, change kick from round to round), desc 1-2
1 x 250 swim your choice (all one stroke)- 100 cruise, 50 FAST, 50 drill, 50 FAST; can be a different stroke from round to round
1:00 rest between sets, check HR.
100 easy drill after 3rd set = 4050.
Drink plenty of water today and get excited for your trip. Do a great job warming up and warming down and enjoy the meet. If possible, let me know how you're doing. We miss having you down here with us, everybody wishes you good luck at Zones! Have a great day!
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