1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/swim/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill (odd 75's free drill, evens primary)
15 x 50 in 3 sets of 5 as follows:
1-2, swim/kick by 25's in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35
4-5, all kick @ :50, desc 1-2; 1st 50 on back, 2nd 50 with boards
:30 rest after #5, check HR; then last 10 straight through
1:00 rest after #15, check HR
Until 7:30p, rounds of 9 x 100 @ 1:40 as follows:
1-3: 25 kick FAST with boards (get time), 50 swim free at 200 setup (get time), 25 breast kick
4-6, 25 swim FAST in primary stroke (get time), 50 swim free at 200 setup (get time), 25 drill
7-9, all swim free @ tight interval (1:15, 1:10, 1:05)
Check HR after each round of 9, then 75 drill
1:00 rest after each 75 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend at our meet. Have a great day!
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