1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :40- all drill
1 x 25 @ :40- swim 15 yards FAST, 10 yards drill
1 x 25 @ :40- all drill
1* x 25 @ :25- all swim FAST
*in 2nd set, go 2 x 25 swim @ :25; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :25
1:00 rest, take fins off after 4th set.
6 x 50 drill @ 1:00- 3 free,3 primary stroke NO FREE
1:00 rest, check HR & get ready...
8 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick on back FAST for time @ 2:00- every third round, this 100 is BROKEN: 4 x 25 kick with boards @ :10 rest, all @ 3:00 (so the 3rd & 6th rounds of 8 are BROKEN)
Go three rounds free, three rounds primary stroke, last two rounds your choice
Until 6:00 p.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
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