1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
3 x 50 drill/swim by 25's @ 1:00
1 x 75 kick/swim/kick by 25's @ 1:20- focus on UDK
No rest between sets. After 3rd set, check HR (extra :30 rest), then...
1 x 75 kick choice FAST for time
1:00 rest, check HR
5 rounds of:
4 x 25 @ :45-
odds, 15/10
evens, build to FAST
1* x 100 swim free br 3 @ fastest interval you can handle (@ 1:10, or 1:15, or 1:25, etc); *- add 1 x 100 each round, up to 3 x 100, then back down to 1 x 100 in 5th round.
1:00 rest (check HR) after 2nd & 3rd sets
With fins,until 7:50 a.m., finish up with (NOTE: this was originally a "Mystery Set"):
1 x 25 drill @ :45
1 x 25 swim FAST @ :45- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST- target your 25 time from above, x 2, plus .5 seconds, @ 1:00
1 x 50 drill @ 1:00
1 x 50 BROKEN- :10 rest at the 25; target SCY best time
At 7:50, easy 75 drill to the other end to start taking out the lanelines. Wear your sunscreen today and drink plenty of water, get excited to race this weekend. Have a great day!
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