1 x 800- 100 drill/swim primary stroke, 100 kick choice
1:00 rest
As you feel...
About 15 mins warmup on your own
1:00 rest
With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR
Finish up with, until 7:30p,
15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!
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