1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill by 25's
1:00 rest
1 x 450- 50 catchup free, 50 choice drill NO FREE, 50 kick on back build to FAST
1:00 rest, check HR
Everybody together, 5 sets of:
3 x 100 swim free br 3 (2nd 100 is swim/kick on back by 50's) L1&2 @ 1:35/1:50; L3&4 @ 1:25/1:35
2 x 50 kick with boards, FAST @ 1:10 (- :05 in each round; if you miss an interval, go @ :10 rest)
1:00 rest after 4th set only, check HR when you can throughout the set
1 x 900 as follows:
300 pull free br 3/5/7 by 50's- get time
300 swim back/breast by 50's- descend the 3 x 100 to something juicy
300 swim free with shnorkels- at least a 95% effort here
1:00 rest, check HR
3 sets of- make sure the kicking is FAST: descend time & stroke count in 100's in each round:
1 x 100 swim free br 3/5 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5/3 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5 the whole way
With fins, until 7:15 a.m.,
"Out & backs" to the LG stand @ :50- swim out FAST, flip turn onto your back, kick back to the wall
Change strokes after every 4th 50
100 easy drill before you help take out the lanelines. Wear your sunscreen if you have to be outside today, and get excited to race this weekend. Have a great day!
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