1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :55 in Lane 1)
1 x 200- 100 swim IM, 100 kick IM with boards, get time
1:00 rest, check HR
3 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :40
evens- all FAST @ :25
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.
4 x 100 swim at mile pace @ 1:40
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
4 x 100 swim at 1000 pace @ 1:50
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
4 x 100 swim at 500 pace @ 2:00
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR
100 easy drill before you get out. Work on starts if there is time. Do
an excellent job on your HW tonight & get excited to race next weekend.
Have a great day!
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