1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 drill, 50 swim, 25 kick
1:00 rest
With fins, 4 sets of (last round NO FINS):
2 x 50 drill @ 1:10
1 x 100 swim/kick by 50's @ 1:40
No rest between sets; 1st round is choice, middle 2 rounds are primary stroke, last round choice
After 4th set, continue right into...
8 x 1/2 pool sprints @ :40
1:00 rest, check HR and get water
5 rounds of (the end of the set from last night):
2 x 100 swim free br 3 @ 1:25 (1:35)
2 x 50 swim @ 1:00- swim at 200 GP
1 x 50 drill @ 1:10
2 x 50 swim @ :50- #1 at 200 setup, #2 is all out FAST for time
Check HR after each round, then 1:00 rest
2 rounds primary stroke, 1 round choice, last 2 rounds are free
Until 11a, finish up with:
21 x 50 @ :55- 2 swim free desc 1-2, #3 is swim NO FREE (25m build, then last 25m dps)
Check HR after #21
Warmdown a bit before you get out. Quick dip in the hot tub if you'd like, but then change quickly for lunch time vittles. One workout to go tonight, get excited to RACE!
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