1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20-
odds- 50 ra2 la2 free drill, 25 kick on back with arms pointed toward ceiling
evens- 25 kick free head out (keep hands streamlined), 50 choice drill in 4th best stroke (NO FREE or primary stroke)
9 x 50 @ :50- 2 swim free/4th best stroke by 25's, then every 3rd 50 is swim/kick on back choice
9 x 50 in sets of 3:
1-2, swim/kick by 25's choice @ :45 (go @ :50 if needed, but try the 1st 2 x 50 @ :45)
#3- swim free br3 @ :35
1:00 rest, check HR
1 x 450 swim free br3- desc the 150's to what you can @ 6:00
1 x 700 swim free br3- 300 cruise/100 catchup free drill/300 swim strong & smooth
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to something juicy!
1 x 700 swim free br3- 325 swim (get time)/25 drill free PERFECT/350 swim free, FASTER than your 325 time!
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to all out FAST
1 x 700 swim free br3- 200 setup, 200 build (hand touch to check time), 300 swim free RACE!
1:00 rest, check HR
If there is time, finish up with...
25's @ :40 in sets of 4- the "Usual!" go 4 free, 4 primary, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
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