1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is 50 drill (reverse IM order), 25 fist free drill
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick (build)/drill by 25's, NO FREE
2 x 100 @ 1:45- 50 swim free (count strokes & take 1 less on 2nd 25), 50 drill/swim (build swim to race pace) NO FREE
4 x 25 @ :40 (go 1/2 pool sprints in 1st round @ :30)- 15/10 on odds, all FAST on evens
No rest between sets, check HR after 2nd set.
3 sets of:
4 x 50 swim @ :50 @ 200 GP (1st set), or at 2nd 50 split of 100 Goal Time (2nd & 3rd sets) @ 1:00
3 x 150 swim free desc 1-3 to something juicy @ 2:10
4 x 100 swim at pace (mile/1000/500 by round)
1 x 100 choice drilling after each round (check HR first)
1:00 rest between sets.
Until 7:00 a.m., finish up with...
75's swim alternating 50 back/25 breast and 25 back/50 breast, all @ 1:10 (go 1 & 1, then 2/2, then 3/3, then back down to 2/2 and 1/1)
100 easy drill before you get out. Do an excellent job in school today and get excited for the LONG SWIM tomorrow. Have a great day!
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