1 x 600- 300 swim freestyle, 300 reverse IM- mix it up, your choice today
1:00 rest
8 x 75 @ :15 rest- 25 skulling, 25 drill (to a hand touch), then on a 5 or 0, 25 swim build- count strokes & get time- add the two and desc 1-4 (free) & 5-8 (NO FREE)
Check HR, then everybody together...
8 x 75 4 free (@ 1:15) and 4 primary NO FREE @ 1:25
25 kick, 50 swim desc 1-2 (with boards) & 3-4 (kick on back, focus on UDK)
1:00 rest, check HR, then...
2 sets of:
2 x 125 @ 1:40 swim free br 3, desc 1-2
1 x 225 @ 2:40
No rest between sets, check HR after 2nd 125 & after 2nd set
1:00 rest
RACE DAY (modified)-
6 x BROKEN 100's in sets of 2, all @ :10 rest-
75 swim-25 kick (on back)
25 kick-50 swim-25 kick (kick with boards)
50 swim-50 kick (one kick is with boards, one on back)
Until 7:15 a.m.,
75's swim free with shnorkel @ 1:10- count strokes by 25's, desc 1-3
100 easyd rill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
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