1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
3 x 150 @ :10 rest- 50 drill. 25 skulling- 1 free, 1 primary stroke NO FREE, 1 choice
:30 rest, check HR, then...
Warmup as you feel for about 10-12 minutes, then everybody together:
3 x 200 as follows:
1 x 125- swim/drill/swim/drill/swim by 25's- build the 25's swim (3rd all FAST) @ 2:15
1 x 75- kick/swim/kick by 25's- kick is FAST, @ 1:40
3 sets of:
4 x 50 kick FAST/easy by 25's @ 1:00
4 x 100 swim freestyle at approximate pace @ 1:45
4 x 50 kick FAST 1st & 3rd (odds) or FAST turns (evens) @ 1:00
1 x 150 swim free FAST for time
1:00 rest between sets, check HR
With boards, until 7:55 a.m., finish up with...
4 x "out & backs" @ :50
1 x 50 swim/kick FAST for time in primary stroke @ 1:00
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. This afternoon at DS (4:30 p.m.) and regular drylands tonight. Have a great day!
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