1:00 rest
2 x 250 @ :10 rest as follows:
#1- all drill, catchup drill on odd 50's, choice fly drill on even 50's
#2- all kick, odd 50's on back, even 50's are breast/free by 25's with boards
4 x 75 @ 1:15- 50 drill/swim in primary stroke NO FREE, 25 kick with boards build to FAST
1:00 rest, check HR
6 sets of:
3 x 100 kick on back (#2 with boards) desc 1-3 @ 1:50; #3 should be juicy!
4 x 25 in primary stroke @ :45
1-2, swim desc 1-2;
3- all drill
4- all swim FAST, from a dive
Finish up with:
75's pull with shnorkel (odd rounds with buoy & paddles, even rounds with shnorkel only) @ 1:20, descend sets of 3
100 easy drill before you get out. Do an excellent job in school today and get excited to race tomorrow morning. Have a great day!
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