1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse 100 IM drill
1:00 rest
2 sets of:
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
No rest between sets; check HR after 2nd set
3 sets of:
4 x 50 swim in primary stroke @ :45
1 x 100 swim free br 3 @ 1:15
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR
3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR
Until the end of workout...
2 x 75 kick in primary stroke- different from round to round
1 x 50 swim FAST (IM transition by 25's) @ 1:00
No rest between sets
100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!
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