1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
All @ :10 rest-
3 x 100- ra2 la2 free drill/choice kick on back by 50's
2 x 200- choice drill/kick by 25's in primary stroke (1st 100), then drill/swim by 25's in 2nd 100 (NO FREE)
1 x 300- 50 swim, 25 kick (build)- 1st 150 choice, 2nd 150 NO FREE
:30 rest, check HR, then everybody together...
8 x 25 partner kick FAST @ :45, forward somersault at midpool; 2nd half is dolphin kick
1:00 rest, check HR again
4 sets of:
3 x 100 @ 1:35 (@ 1:40 for Lane 1)- 25 swim primary stroke (build to 200 setup), then 75 free br 3/5/3
1 x 75 swim free br 3 @ :55 (or @ 1:00)
1 x 50 drill in primary stroke @ 1:15
3 x 50 swim in primary stroke @ 1:05
1st set desc 1-3
2nd set @ 200 GP
3rd set @ 2nd 50 split of 100 Goal Time
4th set all FAST @ :10 rest
50 easy drill between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, NO WORKOUT ON SATURDAY MORNING; if you aren't in the meet on Sunday, we do have regular workout on Sunday Night at Ida Lee. Have a great day!
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