1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 200 @ :10 rest- 25 choice free drill, 25 easy skulling, 50 kick negative split
Everybody together:
12 x 75 as follows:
odds- drill/kick (build)/drill by 25's @ 1:20
evens- 50 swim, 25 kick @ 1:15- interval gets :05 faster by round
:30 rest, check HR
1 x 300- 25 swim dps in primary stroke, 50 swim free br 3/5 by 25's, 25 swim in primary stroke (15/10)
1:00 rest, check HR
4 sets of:
BROKEN 200*: 4 x 50 @ :10 rest in primary stroke
3 x 100 swim/kick by 50's @ 1:40
1 x 200 drill/kick by 25's
1:00 rest between sets, check HR
*in 2nd set, go BROKEN 150 (50/2 x 25/50); in 3rd set BROKEN 100 (25/50/25); in 4th set go 1 x 50 FAD
With shnorkels:
18 x 50 swim free, 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35 (Lane 1 can go 55/45 & 50/40)
With fins, if there is time,
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job in school today (and with drylands tonight), get exciterd to race this weekend. Have a great day!
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