1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest
No free, except where noted:
3 x 125 @ 2:20- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:25- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
2 sets of:
4 x 50 kick choice @ :55 (Lane 1 go 3 @ 1:05)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 2nd set.
All free, but... 400-300-200 are with shnorkels
6 x 100 @ 1:30- odds are cruise (make the interval), evens @ mile pace
1 x 400 swim, desc the 200's 1-2 to about 85% effort
6 x 100 @ 1:40- odds are neg split, evens are at 1000 Goal Pace
1 x 300 swim, desc the 150's 1-2 to what you can, 2nd 150 should be juicy (about 95% effort)
6 x 100 swim at 500 free pace @ 1:50
1 x 200 swim free FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
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