1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in primary stroke NO FREE
6 x 25 @ :35- sit & spin backstroke drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 drill/swim (swim is build, FROM A DIVE) in primary stroke
1:00 rest
14 x 200 @ 3:30 as follows:
odds- 50 swim/25 drill/50 swim/25 drill/50 swim- descend the 50's swim to something juicy
evens- some sort of kick, different from round to round
1:00 rest, check HR
LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through
With shnorkel until 7:15 a.m., finish up with...
2 x 75 swim free @ 1:10 desc 1-2 to something juicy (every third round these are @ 1:00)
1 x 50 kick free with boards (and shnorkels!), FAST @ 1:00
Do an excellent job in school today, get excited for the next LCM meet. Have a great day!
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