Meet Warmup, then...
RACE DAY!!!
But first...
600 swim free/reverse IM drill by 300's
1:00 rest
With fins,
6 x 25 breast pull with free kick @ :40
4 x 75 @ 1:30- 50 2 dolph kicks 1 breast pull with flip turns (desc 1-4), last 25 dolph kick on side (face bulkhead on dolph kick on side)
Take fins off & continue right into...
6 x 50 @ 1:10- 3 kicks surf breast drill/breast kick on back- by 25's
6 x 25 swim breaststroke @ :40- odds are DPS, evens are swim build to FAST
1:00 rest, check HR then on to RACE DAY
RACE DAY:
4 x 50 kick all out FAST with boards @ 1:30- get average, add :05
150 easy drill/skulling by 25's @ 3:30
With fins:
1 x 75 swim FAST for time- same stroke as you kicked on the 50's, trying to be FASTER than your average time +:05
above
1:00 rest between sets, check HR
1 set free
1 set primary stroke NO FREE
1 set IM (go 75's kick IM order by 25's, then 100 IM swim from a dive)
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
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