1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
14 x 50 @ 1:00- 2 kick (desc 1-2), 1 drill in primary stroke; 2nd 50 kick should always be FAST, go one round on back, one round with boards.
3 x 200 @ :10 rest as follows:
100- drill/swim (dps) by 25's, 50 swim (target 200 GP), 50 choice skulling
After 3rd 200, check HR then get right into...
3 x 300 swim free with shnorkels & choice of toys (different toys for each 300), desc 1-3 to something juicy.
1:00 rest, check HR again
3 sets of:
4 x 100 swim at mile pace @ 1:40 (2nd set is 1000 pace @ 1:50; 3rd set is 500 pace @ 2:00)
1 x 200 as follows:
50 swim at 200 free pace, 50 swim free smooth, 50 drill, 50 choice skulling
1:00 rest between sets, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @ 1:10- figure out your 200 GP based on your goal time
1 x 100- 50 kick FAST for time with boards, 50 drill in primary stroke @ 2:20
No rest between sets.
Until 7:15 a.m., finish up with:
24 x 25 with fins @ :40- "the usual" in sets of 4 (go odd sets free, even sets NO FREE)
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
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