1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
8 x 50 @ 1:00- odds are drill/swim free by 25's; evens are drill/kick NO FREE by 25's
1 x 400- odd 100's are drill/swim by 25's in primary stroke, even 100's are breast pull with dolphin kick/swim breaststroke- by 25's
3 x 200 @ 4:00- 100 kick on back, 50 swim in primary stroke NO FREE, 50 kick with boards, desc 1-3 to something JUICY
Check HR after #3, then 1:00 rest
3 sets of:
1 x 75 swim IM @ 1:20 (NO FREE)
1 x 75 swim IM @ 1:10- still NO FREE, but hustle to make the faster interval
3 x 50 kick with boards @ :55 (3rd set @ :50)
:15 extra rest, get ready...
3* x 100 swim free br 3 @ 1:15 (or @ 1:20 if needed, @ 1:10 if possible)
*add 1 x 100 in each round, so 5 x 100 in 3rd round
1:00 rest between sets, check HR
With fins, until 6:00 p.m., finish up with:
6 x 25 @ :40- odds are 15y FAST, 10y drill; evens are all swim build to FAST
2 x 50 swim/kick on back FAST @ 1:00
Go odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
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