1 x 600- 300 swim freestyle, 300 reverse IM- each 100 IM is drill/kick by 50's
1:00 rest
6 x 75 @ 1:20- 50 drill (free/NO FREE), 25 breast kick on back
12 x 50 in 3 sets of 4:
1-2 drill/kick by 25's
3-4 swim/kick by 25's
1-2 always @ 1:00
3-4 @ :55, then :50 (7-8), then :45 (11-12)
4 x 125 @ :10 rest-
kick/drill/kick/drill, last 25 swim build to a FAST finish
100 rest, check HR,.
12 x half pool sprints @ :30- mix up the strokes
3 x 300 @ :10 rest, your choice on what order you'd like to do them:
One must be swim (or pull) free with shnorkel
One must be drill/swim/kick in primary stroke
One must be drill/swim/kick in 4th best stroke
1:00 rest, check HR
With fins:
24 x 25 @ :40- the usual
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, drink plenty of water and bring plenty of schoolwork with you to the meet. Get excited to race this weekend & have a great day!
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