1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back (UDK's!) by 50's
1:00 rest
6 x 75 @ 1:30- 25 body position kick, 25 "3k surf" breast drill, last 25 ra2 la2 free drill
9 x 50 @ 1:00- 2 drill (2k 1p breast), 1 kick on back (UDK!)- get time on 50 kick, desc 1-3
9 x 100 1- swim free br 3/swim primary stroke by 50's @ 1:45; 2&3 swim/kick in primary stroke desc 1-2, also @ 1:45
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST- get time, figure average pace per 100 on #3
1:00 rest, check HR
MYSTERY SET
24 x 100 @ 1:45 in sets of 4:
1- drill/swim DPS by 25's (free
2&3- swim at pace (mile, 1000 or 500 Free Goal Pace)
#4- swim at or FASTER than avg pace per 100 from 3rd 300 above
No rest between sets of 4, check HR when you can
If there is time, with fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for RACE DAY tomorrow. Have a great day!
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