1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
15 x 50 as follows:
odd rounds of 3- swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
even rounds of 3- swim/kick on back by 25's @ :55 (NO FREE)
1:00 rest, check HR.
LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
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