1 x 600- 300 swim free, 300 reverse IM drill- mix it up, your choice
1:00 rest
4 x 200 @ :15 rest- 100 drill/kick by 25's (build the kick), 100 swim free br 3, desc the swim 1-4
Check HR, then...
Hour of Power!
(60 x 50 kick @ 1:00- 6 on back, 6 with boards; change strokes by rounds of 12)
1:00 rest, check HR
Finish up with...
1 x 100 drill/ swim by 25's @ 1:45- NO FREE
1 x 100 swim/kick by 25's primary stroke @ 1:35
1 x 125 swim free br 3 (middle 25 br 5) @ 1:25- add 1 x 125 in each round, up to 3, then back down
No rest between sets, check HR when you can.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend in Cleveland. Have a great day!
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