1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3* sets of (1st with fins):
4 x "out & backs" @ :45- breast pull with free kick, forward ss, dolph kick on back
2 x 50 @ 1:00- 2 dolph kicks 1 pull breaststroke
*3rd set is backstroke drill (sit & spin) and free kick on back, then 50's are 1/2 ra 1/2 la back drill
1:00 rest after 3rd set, check HR.
3 x 100 swim free br 3 @ 1:35 (or 1:45)
1 x 200- 25 drill/50 swim/25 drill in primary stroke @ 4:00
3 x 100 swim free br 3 @ 1:30 (or 1:40)
1 x 200- as above, @ 4:00
3 x 100 swim free br 3 @ 1:25 (or 1:35)
1 x 200- as above
1:00 rest
Finish up with...
4 x 50 swim at 200 Goal Pace (do the math!) @ 1:10 (every 3rd round @ :15 rest)
1 x 100 easy skulling/drill by 25's
1;00 rest between sets, check HR
Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today, drink plenty of water & get excited to race next week. Have a great day!
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