1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 x reverse 100 IM drills
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style- good tempo on the backstroke, big kick on the breaststroke)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
Until 7:15 a.m., Finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend from the previous set.
100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Invite. Have a great day!
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