1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back/drill by 50's
1:00 rest
4 x 100 @ 1:45- 25 kick on back (build), 75 drill/swim/drill by 25's choice- except last 25 is 2k1p breast drill
2 x 150 @ 2:45- 25 3k-skull breast drill, 50 choice drill in primary stroke
15 x 50 as follows:
1-2, swim breast/free by 25's @ :50
#3- your choice, @ :40
Check HR
With fins, 9 x 75 swim desc 1-3's @ 1:30- get times for 3, 6 & 9, figure avg- these should be FAST
Check HR & take off fins
MYSTERY SET- guess it and you don't have to do it!
Mystery Set is...
3 x 50 kick w/boards @ whatever your avg time was from the 3 fast 75's above!!
1 x 100 swim freestyle br3 @ 1:10 (or 1:15)
:30 rest after every 3rd set to check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
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