1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest
4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of:
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
After 2nd set, continue right into...
18 x 50 as follows:
2- swim/kick free @ :50 desc 1-2
1- swim primary stroke @ :45- 2nd 25 @ race pace
2- swim free @ :40
1- swim/kick in primary stroke @ :40
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR
LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!
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