600- 300/300, then...
Warmup as you feel until 6:30p, check HR
12 sets of BROKEN 200's as follows:
1 x 100 swim free br3 @ 1:10 (Lane 1 @ 1:15- okay)
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim FASTER than 200 GP- get time & check HR, then right into...
1 x 50 drill @ 1:30
No extra rest between sets.
4 rounds, 50's are primary stroke NO FREE
4 rounds, 50's are free br3
4 rounds, 50's are choice (all the same stroke)
Warmdown a bit before you get out. Do an excellent with your HW tonight and get excited for your next meet. Have a great day!
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