1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
3 sets of:
5 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick by 50's @ :50
After 1st set, 1 x 150 swim/kick by 25's IM order by 50's (NO FREE) @ 2:40
After 2nd set, 1 x 200 swim/kick on back by 50's in primary stroke NO FREE, neg split by 100's @ 3:20
After 3rd set, 1 x 150 swim/kick by 25's in 4th best stroke NO FREE, desc 50's 1-3 @ 2:40
1:00 rest after 3rd set only, then check HR.
15 x 50 swim in primary stroke @ 1:00 desc 1-3's to all out FAST, NO FREE (1 or 2 rounds of free okay after 3 rounds of primary stroke) with the following between sets of 3 x 50's:
After odd sets of 3 x 50, 1 x 150 swim free @ 1:45 or 1:55
After even sets of 3 x 50, 2 x 100 swim free @ 1:10 or 1:15 (1:20 if absolutely necessary)
1:00 rest after last time (5th round of 3 x 50) through, check HR
If there is time, until 6:00 p.m., finish up with...
4 x 25's fly drill with fins @ :40 (#3 is kick on back @ :20)
2 x 50 swim/kick fly by 25's @ 1:00 desc 1-2
Mix up the fly drills from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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