1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150 IM's, each 50 is drill/kick by 25's
1:00 rest
2 sets of:
1 x 200 drill/swim by 25's- except 3rd 50 is all kick (UDK!)
:15 rest
6 x 50 @ :55 (2nd set @ :50)
odds- swim free br 3/5 by 50's
evens- swim free/primary stroke NO FREE by 25's
No rest between sets, check HR after 2nd set...
After 2nd set...
8 x 50 kick @ 1:10
odds- free build to FAST at midpool, then 25 kick choice
evens- kick free build to FAST at midpool, then choice fly or breast FAST to the end
3 x 200 kick desc 1-3 @ 4:15- 100 on back, 100 with boards
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 (#1) and 3/5/7 (#2) @ 2:10- Lanes 1 &2, go 100's on same interval
2 x 50 drill @ 1:00 in primary stroke
2* x 50 swim at 200 Goal Pace in primary stroke (same stroke as 50's drill) @ 1:10
*add 1 x 50 in each round, up to 5 x 50 swim at 200 Goal Pace in 4th set.
After 4th set...
Work on starts & breakouts.
100 easy drill before you help take out the lanelines. Stay out of the sun today and drink a lot of water. Get excited to race this weekend, have a great day!
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