Thursday, January 5, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- all choice
1:00 rest

6 x 125 @ 2:15- 75 drill/swim/drill free by 25's, last 50 kick on back (on evens, go last 50 drill in primary stroke NO FREE)
8 x 50 swim IM order by 25's @ :50 (last 4 @ :45)
1:00 rest, check HR

3 sets of:
1 x 600 swim free- odd 100's cruise, even 100's at pace (mile, 1000, 500 by set)
6 x 100 as follows:
odds- swim/kick by 50's in primary stroke @ 1:30 (Lane 1 @ 1:35)- last round @ 1:30
evens- swim free br 3 @ 1:05 (Lane 1 @ 1:15)- last round @ 1:00 (Lane 1 last round @ 1:10)
1:00 rest between sets, check HR

Until 7:15, finish up with...
1 x 100 swim IM @ 1:20 (Lane 1 @ 1:30)
2 x 50 swim at 200 Goal Pace in primary stroke NO FREE
1 x 50 drill after each round; check HR after 2nd 50 pace in each set.

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!