1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
1st 2 x 150's are free; middle 2 are primary stroke NO FREE; last 2 are choice
:30 rest, then everybody together...
15 x 50 as follows:
1- swim free br 3 @ :40
2&3, swim/kick by25's in primary stroke @ :50, desc 1-2
1:00 rest, check HR
4 sets of (5 if anybody is feeling adventurous):
4 x 50 swim in primary stroke neg split @ :50, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:10
1 x 50 drill in primary stroke @ 1:00
:15 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Your choice whether or not you want to swinm tomorrow morning, but not required if you are racing tomorrow in Cleveland (otherwise, it's RACE DAY!). Do a great job in school today & get excited to train outside. Have a great day!
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