1 x 600- 300 swim free/300 reverse IM drill- go kick-drill by 25's
1:00 rest
4 x 150 @ 2:50- 100 drill/swim by 25's, then last 50 is swim (build) to 25m, then kick
4 x 250 swim/kick @ 4:00- remember this little nugget from this morning's workout?
200/50, 150/100, 100/150, 50/200- all kicking is FAST
15 x 50 as follows:
1-6, odds drill @ 1:05, evens swim @ :50
7-12, all swim: odds free @ :45, evens swim 30m (build)/20m drill in primary stroke
13-15, all swim primary @ :55- good breakouts
1:00 rest, check HR get water
6 sets of:
2 x 100 swim free br 3 @ 1:25 (1:35)
5 x 50 in primary stroke- 2 @ 1:00 at 200 Goal Pace, 1 drill @ 1:10, 2 swim desc @ :50
Check HR and get water after each round.
Warmdown a bit before you get out. Change quickly for dinner and get excited for our last day tomorrow!
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