1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/swim/drill by 25's
1:00 rest
3 x 200 @ 3:40- each 100 is drill/swim by 25's (build swim to FAST turn), except last 50 is kick on back (focus on UDK's to 8y)
1- free; 2- primary; 3- choice
15 x 25 in sets of 3:
1-2, fly drill @ :35
#3- kick on side (FAST UDK on stomach as far as you can) @ :20
Check HR & move back to the bulkhead
1:00 rest
3 sets of:
2 x 100 swim @ 1:25 (1:35)- 25 fly (build), 75 back
1 x 100 swim/kick on back by 50's @ 1:40- NO FREE
2 x 100 swim @ 1:20 (1:30)- 25 fly (build), 75 free
1 x 150 swim all free br 3/5/3 by 50's- desc the 50's 1-3 (200 setup/build/200 Goal Pace- by 50's) @ 2:00
1:00 rest after 1st set, check HR (2nd & 3rd sets are straight through)
4 x 75 @ 1:30- drill/swim/kick by 25's in primary stroke (NO FREE)
2 x 75 @ 1:30- swim/drill/swim by 25's (build swim to FAST turn & finish)
:30 rest, check HR
8 rounds of:
1 x 75 @ 1:20- 25 kick with boards (build), 50 swim/drill with FAST turn
1 x 50 kick with boards @ :50- 1st 25 is all out FAST
1 x 75 @ 1:20- as above
1 x 50 swim @ 1:00- build to FAST turn (race pace here!), then DPS to the end
2 x 50 swim @ :55- 200 Goal Pace here
2 x 25 drill @ :35 (same stroke as 50's above)
1 x 50 swim @ 1:00- all out FAST for time
No rest between sets
Go 4 rounds primary stroke, 2 rounds free, 2 rounds choice
Seniors- until 7:30a, finish up with...
With fins: 24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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