1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above) @ 3:30, desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
:30 extra rest, then...
8 x 50 swim-
Odds, 25 swim primary stroke NO FREE build to a FAST turn, then 25 choice @ 1:10
Evens, swim at 200 Goal Pace in primary stroke NO FREE @ 1:001:00 rest, check HR
Until 6 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace), mile pace in 1st set
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend (or next). Have a great day!
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