1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick- by 25's
1:00 rest
With fins:
12 x 50 in sets of 3:
1&2- drill/different drill (by 25's)- same stroke, @ 1:10
#3- all kick on back FAST @ :50- focus on UDK's to 10M mark
1:00 rest after #12, check HR- then take fins off
4 sets of:
3 x 50 swim, odds primary/free by 25's @ :55, #2 is all swim free @ :40
1 x 200- 100 swim free br3, 100 swim/kick by 50's in primary stroke, NO FREE- get time, desc 1-4
:30 rest between sets, check HR
4 rounds of:
4 x 50 swim @ 1:15 at 200 GP- should add up to your 200 Goal time
1 x 100 kick/drill by 50's
1 x 150 BROKEN: swim/kick/swim by 50's, all @ :10 rest- all juicy FAST!
1:00 rest between rounds, check HR
2 rounds primary stroke, 1 round free, 4th round is choice.
150 easy drill/skulling by 25's after 4th set- finishing at the far end to help with the lanelines. Wear your sunscreen today, drink plenty of water & get excited for tomorrow morning's workout (at OL). Have a great day!
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