1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
HAPPY BIRTHDAY MICAELA!
6 x 75 @ :10 rest- 25 fish dolphin kick drill, 25 choice drill (no free on last 3 x 75's), 25 body position kick drill
Check HR, then everybody together...
12 x 50 @ :55 in sets of 3:
1- swim
2- swim/kick
3- all kick with boards
1 x 150 swim free desc 50's 1-3 to what you can, get time & check HR
:30 rest
12 x 50- as above, except @ :50; 3rd 50 (all kick) can be on back if you UDK past flags every time!
1 x 150 swim primary stroke desc 50's 1-3 to 200 GP, get time & check HR
:30 rest
12 x 50- as above, except @ :45 (swim free if you miss the interval); 3rd 50 kick can be on back
1 x 150 swim IM- swim it IM style & get time
1:00 rest, check HR
Until 6:00 p.m.,
Work on starts & turns
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. be sure to bring some schoolwork to do here at the meet between events, and your water bottle. Have a great day!
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