1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
NO RACE DAY today
4 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill-drill-kick in primary stroke NO FREE; build the kick
4 x 75 @ 1:20- 25 swim choice (build), 50 drill in 4th best stroke NO FREE
6 x 100 @ 1:45-
Odds- 50 swim, 50 kick free (kick on back, focus on UDK)
Evens- swim/kick by 25's in primary stroke, 2nd 50 faster than the first
8 x half pool sprints @ :40- all kick, can be partner kick
1:00 rest, check HR
2 x 300- 50 drill, 25 swim build to race pace turn & breakout, :20 rest xbetween 300's
6 x 50 swim free/choice by 25's @ :55- smooth & easy here, good DPS
Check HR
If possible...
3 starts with FAST BREAKOUTS
100 easy drill before you get out. Drink lots of water today, eat well & get excited to race it up this weekend! Have a great day, see you tomorrow!
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