1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is free, 2nd 200 is primary stroke NO FREE, last 200 is choice NO FREE)
Check HR, then...
18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :55 for odds & #2 @ :45; last 2 rounds go @ :50, #2 @ :40)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :55; 2nd set @ :50, 3rd set @ :45!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR
6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
3 sets of:
1 x 100 swim free br 3 @ 1:25 (or 1:30)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:20 (or 1:25)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15 (or 1:20)
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR after last 50 swim fast
1 x 300 easy drill/skulling by 50's after 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our meet next weekend. Have a great day!
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