1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
1 x 125 @ 2:10- drill (odd 25's)/kick build (even 25's); free 1st set, primary NO FREE in 2nd set
3 x 25 @ :35- same stroke as drilling above, swim DPS
After 2nd set,
8 x 25 "partner style" @ :40- 2 swim free, 2 swim NO FREE, race
1 x 200 kick- 100 on back, 100 with boards- all choice, neg split each 100
1:00 rest, check HR
6 sets of:
1 x 75 kick FAST for time with boards @ 1:40- target your 100 SCY goal time
1 x 50 in primary stroke NO FREE drill/swim build to RACE PACE by 25's, also @ 1:40
No rest between sets.
Check HR after last set, then...
2 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10
100 drill/choice by 25's
6 x 100 @ 1:40 free- odds are mile pace (1000 in 2nd set), evens are FAST turns & finish
100 drill/choice
4 x 50 swim at 200 Goal Pace @ :10 rest- add up for 200 total
Check HR then 150 drill/skulling by 25's
1:00 rest between sets
1st set- 50's GP are primary stroke, 2nd set they can be free but don't have to be.
Finish up with 50's swim/kick by 25's in 4th best stroke @ :50 until 7:00 a.m.
Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
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