1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling, by 75's
1:00 rest
With fins, 3 sets of:
4 x 25 fly drill @ :35- different by round, start with fly pull with free kick
3 x 50 @ :55- dolphin kick LUNGBUSTER/swim by 25's, desc 1-3
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
6 sets of:
1 x 100 @ 1:25- 25 swim fly, 75 swim free br 3/5/3 by 25's- desc the 25's free
1 x 100 swim free br 3 @ 1:10
1 x 100 swim IM @ 1:25
3 x 50 @ :55- swim/kick by 25's desc, except #3 is all swim fly FAST for time*
*even rounds, go the last 50 as a 75, also @ :55, all swim- fly/free/fly by 25's
Check HR after each round, take :30 rest
Until 7:30, with fins, finish up with...
25's in sets of 4 @ :40- the usual; go odd rounds kick on back, even rounds fly swim
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Race Day tomorrow morning. Have a great day!
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