1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back/drill/drill- by 25's
1:00 rest
9 x 100 @ 1:45-
1- 25 kick FAST, 50 drill, 25 swim from a dive FAST
2- 50 kick FAST, 25 drill, 25 swim from a dive FAST
3- 75 kick FAST, 25 swim from a dive FAST
1 round free, 1 round primary, 1 round choice
Check HR after #9, then...
3 x 100 kick choice (all one kick) desc 1-3 to all out FAST for time @ 2:30- get time
1:00 rest
I'm thinking of a number...
(between 1-10)
The number wound up being 7, so here we go...
BROKEN 100's kick @ 3:00 (different each time)- the goal is to go FASTER than your time from the 3rd 100 kick descend above; do that 7 times and you're done with the set. If you miss a 100 (slower than your time from #3 above), it doesn't count and you keep going towards the total number of 7. If it takes you 30 x 100 to go 7 of them faster than your time from #3 above, so it goes...
Warmdown a bit (or a lot) before you get out. I'd like everybody to get 3 starts in before your go. Do an excellent job with your HW tonight & get excited to race at JO's this weekend. Have a great day!
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