1 x 600- 300 swim freestyle, 300 reverse IM- drill/swim by 25's
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
3 x 150 @ 2:50- 50 swim free br 3 (build), 100 drill/swim by 25's in primary stroke NO FREE
5 x "out & backs" in primary stroke- go swim/kick, all @ :55, all FAST
Check HR throughout the set; no additional rest between sets.
After 2nd set,continue right into...
1 x 300- odd 50's are drill/swim by 25's in 4th best stroke; even 50's are kick (build to FAST)/skulling by 25's
1:00 rest
30 x 50 kick, 1 FAST 1 easy (odds @ 1:00, evens @ 1:10- "bank" the rest)
2nd & 4th set of 6 are with boards- others are on back, focus on FAST UDK to 10M
1:00 rest, check HR
MYSTERY SET- guess it, and you don't have to do it
If there is time, finish up with...
24 x 25 with fins @ :40- the "usual"
100 easy drill before you help with the lanelines. Wear your sunscreen this weekend, drink plenty of water & get excited for your July meet. Have a great day!
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